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Daily Workout WOD, December 16, 2022

Daily Workout – Fri, Dec 16

Metcon

200m Run

90 secs/side Pigeon Pose

 

Then for 8 mins cycle through:

8/side Banded Side Clam

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walks

8 Banded Squats

10 Shoulder activations

5/side Light Alternating DB Snatches

10 Light Goblet Squats

Metcon (Time)

AQAP complete 5 rounds of:

21 DB Goblet Squats (50/35 – 35/25 – 25/15)

15 C2B Pull Ups / Pull Ups / Ring Rows

9 Alternating DB Snatches (50/35 – 35/25 – 25/15)

Time Cap: 12 mins

Metcon

In 20 mins complete the following:

 

Complete 3 sets of:

5 Seated Strict Press (max effort)

Rest 1 min

6/side DB Rear Foot Elevated Split Squats (down in 3 secs)

Rest 2 mins

 

Complete 3 sets of:

15 Seated OH DB Triceps Extensions

15 Banded Barbell Curls (T2120)

Rest 90 secs

In Class Mobility

In time Remaining Complete:

2 mins of Pec Stretch on Post

Optional Extra Work

Every 2 mins x 20 mins:

15/12 Cals Assault Bike

The goal here is to be able to reach the target calories in between 50-59 secs. If you cannot accomplish this then cut the calories by 1 or 2. Go hard on this!!!!

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