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Daily Workout WOD, December 19, 2022

Daily Workout – Mon, Dec 19

Metcon

200m Run

90 secs/side Banded Hamstring PNF Stretch

Then for 8 mins cycle through?

12 Banded PVC Hip Hinge

8 Pike Strict HSPUs (down in 3 secs)

6 Wall Walks (pause for 6 secs at the top)

Deadlift (Weight)

In 20 mins complete 4-5 sets of:

5-8 Touch and Go Deadlifts at 80% of your 1RM

Rest 30 secs

Max Rep Unbroken Strict HSPUs / Seated DB Press / Push Ups

Rest 30 secs

1-3 Legless Rope Climbs / 1-3 Rope Climbs / 6-8 Strict Pull Ups / 10 Banded Strict Pull Ups

Metcon

Every 2 mins x 18 mins:

20/15 Cal Assault Bike -25/20 Cal Row

(Time Cap for each is 60 mins)

Go as hard as possible on the Assault Bike without performing full out sprints; so you should be at about 90% effort on each.

High intensity is the key here. You can pair up to share an Assault Bike where on goes on ) and the other goes on the minute.

Optional Extra Work

Every 2 mins x 10 mins:

4 Touch and Go Power Snatches

(build up to a tough 4 rep for the day)

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