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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

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

Daily Workout WOD, December 28, 2022

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