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Daily Workout WOD, December 30, 2022

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Daily Workout – Fri, Dec 30


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

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 - Thu, Jun 1

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