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Daily Workout WOD, December 30, 2022

Daily Workout – Fri, Dec 30

Metcon

200m Run

90 secs/side Hip 90/90

1 min Alternating Spiderman Lunges

 

Then 2 sets of:

8 Banded Hip Thrusts

8/side Banded Side Clams

8/side Banded Lateral Walks

 

Then complete 2 sets of:

6/side Front Rack revers Lunges

6 Front Squats (down in 3 secs)

6 Push Presses (down in 3 secs)

6 Split Jerks

Front Squat (Every 90 secs x 12 mins (8 rds):
3 Front Squats at 80% of 1RM)

Rest 2 Minutes
Metcon

EMOM x 8 mins:

3 Shoulder to Overhead at about 70-80% of your 1RM

Metcon (Distance)

With a partner Max Distance Row in 22 mins:

A: 300/250m Row

B: 12 Thrusters (95/65 – 75/55 – 45/35)

In the first round, A starts with the Row. Once Acompletes the Row and starts on the Thrusters, B begins the Row.

The goal here is to go at about 80% on the Rower. Go directly into the Thrusters with not much rest so that you can have the longest rest possible between the end of your Thrusters and the start of your Row.

 

Only if we do not have enough Rowers do we use 15/10 Cals on Assault Bike.

Optional Extra Work

Compete 5 sets of:

3 Clean Lift Off at 100% of your 1RM Clean with a 3 sec pause at your knees

 

Every 3 mins x 15 mins:

5 Power Cleans (from blocks)

Build to about 80% of your 1RM Hang Squat Clean

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