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Daily Workout WOD, January 3, 2023

Daily Workout – Tue, Jan 3

Metcon

200m Run

1 min/side Hip External Rotation on bench or box

1 min Bench T-Spine Stretch

1 min Banded Good Morning

1 min/side Rear Foot Elevated Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Hip Squat Clean & Push Press

Squat Clean and Jerk (EMOM x 7 mins:
2 at 65-75% of your 1RM)

Try to start at around 65% of your 1RM and build to 75%. Try to work for as many sets as possible at that weight.

Metcon (Time)

AQAP complete 3 sets of:

20/15 Cal Row or 25/18 Cal Assault Bike

12 Bar Facing Burpees

7 Squat Clean & Jerks at 80% of your 1RM

12 Bar Facing Burpees

20/15 Cal Row or 25/18 Cal Assault Bike

Rest 3 mins

Time Cap: 25 mins

Can scale Squat Clean & Jerks to 7 Power Clean & Jerks or 7 DB Clean & Push Press

In Class Stretch

90 secs/side Pec Stretch on Post

Optional Extra Work

Complete 4 sets of 2000/1600m Assault Bike:

#1 – at 9%

#2 – at Best score for the day

#3 – at 6-10 sec slower than #2

#4 – at 6-10 secs slower than #3

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