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Daily Workout WOD, January 4, 2023

Daily Workout – Wed, Jan 4

Metcon

200m Run

Then for 10 mins cycle through:

8 Banded Pull Downs

8 Banded Reverse Flys

8 Banded Pull & Rotate

6/side Side Lying Windmills

6/side Squat to Thoracic Rotations (5 sec hold at the bottom)

6/side Single DB OH Squats or Reverse Lunges

12 Shoulder Activations

30 sec HS Hold on wall or off of box

Metcon (Time)

AQAP complete 2 rounds of:

10 OH Squats (115/80 – 95/65 – 75/55)

10 C2B Pull Ups / Pull Ups / Ring Rows

3 Wall Walks

Directly into 2 rounds of:

12 OH Squats (115/80 – 95/65 – 75/55)

12 C2B Pull Ups / Pull Ups / Ring Rows

4 Wall Walks

Directly into 2 rounds of:

14 OH Squats (115/80 – 95/65 – 75/55)

14 C2B Pull Ups / Pull Ups / Ring Rows

5 Wall Walks

Time Cap: 15 mins

If you have poor mobility, you can scale the OH Squats to 10 – 12 – 14/side of OH Plated Reverse Lunges

Metcon

Complete 3 sets of:

6/side Heavy DB Rear Foot Elevated Split Squats (T30X1)

Rest 30 secs

10/side Weighted Single Leg Hip Thrusts

Rest 30 secs

45 secs/side Weighted Side Plank

Rest 2 mins

In Class Stretch

Complete 2 mins/side Banded Hamstring Stretch

Optional Extra Work

Complete 4 sets of:

500m Row (high effort)

400m Run (recovery pace)

300m Row (high effort)

Rest 2 mins

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