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Daily Workout WOD, January 5, 2023

Daily Workout – Thu, Jan 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs/side Hip 90/90 Stretch

Then complete 2 sets of:

10/side Banded Side Lying Hip Abduction

10/side Banded Fire Hydrants

10 Banded Squats

Front Squat (Every 90 secs x 12 mi ns (8 rds):
2 Front Squats at 85% of your 1RM)

Try to complete at least the last 4 sets at one weight

(if Front Rack is really an issue for you, you can switch to Back Squat)

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 24 mins:

12-9-6 / 9-6-3 Cals Assault Bike or 15-12-9 / 12-9-6 Cal Row

9-7-5 Bar Facing Burpees

7-5-3 Thrusters (135/95 – 115/80 – 95/65 – 75/55)

A completes entire round (time cap 4 mins) while B rests. Then B completes entire round (or picks up where A left off and works for 4 mins) while A rests.

One completed round = 12 Cals, 9 Burpees, 7 Thrusters, 9, 7, 5, 6, 5, 3!

If you use DBs or a light Barbell for the Thrusters, then go with 7 reps each round

Optional Extra Work

Build to a heavy complex in 12 mins of:

5 Hang Power Cleans + 5 Shoulder to Overhead

For Quality complete:

50-40-30 Cals Ski Erg

40-30-20 Push Ups

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