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Daily Workout WOD, December 22, 2022

Daily Workout – Thu, Dec 22

Metcon

200m Run

Then for 10 mins cycle through:

30 Side to Side Hops on Plate

30 Standing Hops

10/side Lateral Step Ups

10 Banded Pull Apart

10 Banded Face Pulls

Metcon (9 Rounds for reps)

Complete 3 sets of the following (9 sets total) with 2 mins on, 1 min off on each of:

1. 25/20 Cal Row

Max Effort Single DB Step Ups (50/35 – 35/25 – 25/15) in the time remaining

 

2. 6 x 25ft Shuttles (out and back =1)

Max Effort Burpees to a 6" target in the time remaining

 

3. 20 Alternating DB Snatches (50/35 – 35/25 – 25/15)

Max Calories Assault Bike in the time remaining

Move through the stations 1, 2, 3, 1, 2, 3, etc.

Only count the Max Effort Reps from each station.

You will have 9 scores to enter into Wodify!

Metcon

For 10 mins cycle through:

15/side Side Crunch

10 Ring Roll Outs

30 secs/side Split Stance Paloff Hold

30 secs/side Side Planck

Rest 30 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