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Daily Workout WOD, January 6, 2023

Daily Workout – Fri, Jan 6

Metcon

200m Run

Then complete 3 sets of:

8 Med Ball between knees Hip Thrusts

8/side Single Leg Hip Thrusts on Med Ball

8/side Single Leg Romanian Deadlifts

8 Narrow Push Ups (down in 3 secs)

15 Banded Pull Apart

Deadlift (In a 20 min window build to a:
Heavy 3 rep Touch and Go Deadlift
Heavy 3 rep Bench Press)

Only use 10 mins for each exercise, starting with the Deadlift

The goal is to perform 3 reps every 2 mins for a total of 5 attempts for each one

Bench Press (Enter your Bench Press score from above)
Metcon (Time)

AQAP complete:

30 Double DB Deadlifts (50/35 – 35/25 – 25/15)

20 T2B / Hanging Knee Raises

30 Double DB Hang Cleans (50/35 – 35/25 – 25/15)

20 T2B / Hanging Knee Raises

30 Double DB Hang Snatches (50/35 – 35/25 / 25/15)

20 T2B / Hanging Knee Raises

Time Cap: 12 mins

In Class Stretch

2-3 min Straddle Stretch

Optional Extra Work

Complete 6 rounds at about 70% effort of:

400m Run

5-6 Bar MUs

(run at a moderate pace so that you are always in control)

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