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Daily Workout WOD, December 23, 2022

Daily Workout – Fri, Dec 23

Metcon

200m Run

90 secs/side Couch Stretch

Then complete 2-3 sets of:

30 secs Hollow Hold

5 Inchworms

10 Down Ups

10 Shoulder Activations

5/side OH Plate Reverse Lunges with a reach

Metcon (Time)

AQAP complete:

60 Bar Facing Burpees

30 OH Squats (135/95 – 95/65 – 75/55)

15 Bar or Ring MUs / 30 C2B Pull Ups / 40 Pull Ups / 60 Ring Rows

30 OH Squats (135/95 – 95/65 – 75/55)

60 Bar Facing Burpees

Time Cap: 15 mins

If you cannot complete 3 MUs at a time then work on these for 3 mins.

Anyone who struggles with OH Mobility can scale the OHS for OH Plated Lunges

Front Squat (In 16 mins build to a heavy 2 rep for the day)
Metcon

Complete 2 sets of:

20/side Single Leg Banded Leg Curls on the Floor

Optional Extra Work

Complete 3 sets of:

3 Podium Snatch Lift Offs at 115% of your 1RM Snatch

(3 sec pause at the knee)

 

Every 30 secs x3 mins:

1 Squat Snatch at 80%

 

Rest 2 mins

 

Every 40 secs x 4 mins:

1 Squat Snatch 85%

 

Rest 2 mins

 

Every 45 secs x 6 mins:

1 Squat Snatch at 90%

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