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Daily Workout WOD, December 15, 2022

Daily Workout – Thu, Dec 15

Metcon

200m Run

1 min/side Bent Over Lat Distraction

1 min/side OH Banded Distraction

Then complete:

1 min Banded Reverse Fly

1 min Banded Pull & Rotate

1 min OH Reverse Lunges

1 min Hip Muscle Snatches or Hip Muscle Cleans

1 min Hang Muscle Snatches or Hang Muscle Cleans

Snatch (EMOM x 12 mins:
Mins 1-4: 3 Squat Snatches at 75%
Mins 5-8: 2 Squat Snatches at 80%
Mins 9-12: 1 Squat Snatch at 85%)

Athletes can choose to do Squat Snatches or Squat Cleans

Metcon (Time)

AQAP with a partner complete:

90/70 Cals Assault Bike or 120/90 Cal Row or1 mile Run (1600m)

120 Hang Power Cleans (165/115 – 115/8 – 75/55)

120 Shoulder to Overhead(165/115 – 115/8 – 75/55)

90/70 Cals Assault Bike or 120/90 Cal Row or1 mile Run (1600m)

Time Cap: 20 mins

You can divide reps as desired as long as 1 partner works while the other rests

Optional Extra Work

35-40 min Run

Cycle through the following:

1 min easy pace with nose breathing

1 min moderate pace with nose breathing

2 min 10km pace

Rest Walk 1 min

 

Complete 3 sets of:

30 secs/side Half Kneeling Paloff Hold

5/side Half Kneeling Med Ball Toss onto wall

Rest 90 secs

 

Complete 3 sets of:

30 secs/side Single Arm Front Rack KB Hold

30 sec/side Single Arm KB Carry

Rest 90 secs

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