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Daily Workout WOD, December 20, 2022

Daily Workout – Tue, Dec 20

Metcon

200m Run

90 secs/side Couch Stretch

Then complete 3 sets of:

8/side Banded Side Clams

8/side Side Lying Hip Abductions

8 Anti-Flexion Banded Squats (band around a post in front of you)

8 Banded Back Squats (T22X1)

Back Squat (Complete 6 sets of 3 reps with a T22X1 Tempo)

NO BELTS TODAY!

Choose a weight that you can complete perfect reps while respecting the tempo.

The last 2 sets at one weight.

Metcon (Time)

AQAP complete 3 sets of:

500/400m Row

20 Wall Balls (30/20)

2 x 25ft HS Walk / 6Wall Walks / 50 HS Shoulder Taps

500/400m Row

30 GHD Sit Ups / 30 Straight Leg Med Ball Crunches

Rest 3 mins

Time Cap: 25 Mins

Optional Extra Work

Complete 4 sets of:

6/side Alternating Glute Bridge DB Press

Rest 45 secs

8(-2) Single Arm DB Row

Rest 30 secs

1 min Feet Elevated Ring Front Plank

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