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Daily Workout WOD, December 29, 2022

Daily Workout – Thu, Dec 29

Metcon

3 min Shuttle Run

1 min/side Banded External Rotation (elbow at side)

1 min Inchworm

1 min Banded Good morning

1 min/side Half Kneeling DB Presses

1 min Shoulder Activations

Metcon (Time)

AQAP with a partner compete:

3 rounds each of:

15 Deadlifts (245/165 – 185/125 – 95/65)

10 Strict HSPUs / DB Presses / Push Ups

1 Legless Rope Climb / Rope Climb / 6 Strict Pull Ups / 12 Ring Rows

 

Directly into:

 

3 rounds each of:

20 KB Swings (70/53 – 53/35 – 35/25)

15 Kipping HSPUs / DB Push Press / Push Ups

12 C2B Pull Ups / Pull Ups / 20 Kipping Ring Rows

 

Directly into:

 

3 rounds each of:

20 Single DB Step Ups (50/35 – 35/25 – 25/15) (24/20)

5 Wall Walks

Time Cap: 30 mins

Each partner completes one round before partner starts.

Metcon

Complete 3 sets of:

8/side Banded Dead Bugs

45 secs/side Side Plank

45 sec Front Plank

No Rest!

Optional Extra work

Complete 4 sets of:

35/25 Cal Assault Bike Sprint

Rest 3 mins

 

Compete 3 sets of:

20 Banded Triceps Pull Downs

20 Banded Biceps Curls

20 Banded Pull Apart

Rest 1 min

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