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