Daily Workout WOD, December 14, 2022

Daily Workout – Wed, Dec 14

Metcon

200 Run

Then complete 3 sets of:

10 Banded Pull Downs

10 Banded Reverse Flys

10 Banded Pull & Rotate

Then complete 3 sets of:

5/side Alternating Single Leg V-Ups

5/side Lateral Step Ups

5 Strict Press

5 Push Press

Metcon

Every 8 mins x 24 mins:

21-15-9

Assault Bike

T2B / Hanging Knee Raises

21-15-9 Single DB Step Ups (50/35 – 35/25 – 25/15)

30-20-10 Straight Leg Crunches

30-20-10 DB Bench Press (50/35 – 35-25 – 25/15)

21-15-9 V-Ups / Hollow to Crunches

Athletes can start on different stations. Go for as hard as you can for 6 mins only allowing for 2 mins of rest before moving to next station.

Optional extra Work

Build to a Heavy 2 x50ft Sled Push for the day

Build to a Heavy 2 x 50ft Zercher Yoke Carry or 45 sec Double KB Carry

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, December 14, 2022

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