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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:

1.

21-15-9

Assault Bike

T2B / Hanging Knee Raises

 

2.

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

30-20-10 Straight Leg Crunches

 

3.

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 - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips