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Daily Workout WOD, December 20, 2022

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Daily Workout – Tue, Dec 20


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)


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 - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs