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Daily Workout WOD, December 28, 2022

Daily Workout – Wed, Dec 28

Metcon

200m Run

90 secs/side Bent Over Hamstring Distraction

Then for 8 mins cycle through:

8 Down Ups

30 Single Under Jump Rope

3 Wall Walks

10 Med Ball Squats

10 Empty Barbell Muscle Cleans

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:

25 Burpees

25 T2B / Hanging Knee Raises

100 DUs / Singles

2*25ft HS Walk

50 Wall Balls (20/14)

30 Power Cleans (135/95 – 95/65 – 75/55)

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

Close Grip Bench Press (Complete 3 sets of:
8(-2) Close Grip Bench Press
Rest 30 secs
7(-2) Weighted Strict Pull Ups
Rest 2 mins
)
Perform the Bench press with hands set at shoulder width.
Metcon

Complete 3 sets of:

15 Horizontal Ring Rows

3/side KB Turkish Get Ups

Rest 30 secs

20 DB Reverse Flys

Rest 2 mins

Optional Extra Work

Complete 4 sets at 80% effort of:

2 min Row

2 min Run

2 min Assault Bike

Rest 2 mins

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