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Daily Workout WOD, December 21, 2022

Daily Workout – Wed, Dec 21

Metcon

200m Run

90 secs/side Bent Over Lat Distraction

Then complete 2 sets of:

5/side Squat to Thoracic Rotations with a 5 sec hold at the bottom

5/side Deep Lunges

5 Barbell Romanian Deadlifts

5 Barbell Hang Muscle Cleans

5 Barbell Strict press

5 Barbell Push Press

Squat Clean and Jerk (In a 15 min Window Complete the following:
2 sets of 3 at 75-80% of your 1RM
2 sets of 2 at 80-85%
2 sets of 1 at 85-90% (one weight for these last 2))
Metcon (Time)

AQAP complete 5 rounds of:

6 Squat Cleans at 55% of your 1RM

10 Burpees

8 C2B Pull Ups / 10 Pull Ups / 12 Ring Rows

Time Cap: 12 Mins

No Touch and Go on the Squat Cleans, one rep at a time.

Try to UNBROKEN for as many of the C2B Pull Ups or Pull Ups as you can

In Class Shoulder Health

Complete 3 sets of:

15 DB Reverse Flys

Optional Extra Work

Work upto a heavy 50ft Sled Push for the day.

 

Build to a heavy 3 rep Seated Strict Press for the day.

 

EMOM x 10 mins:

1. 20-30 secs OH Yolk Hold / Double DB OH Hold or Carry

2. 30 sec Sandbag Bear Hug Carry / Double KB Front Rack Carry

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