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Daily Workout WOD, January 9, 2023

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Daily Workout – Mon, Jan 9


200m Run

90 sec Baby Squat on Wall

90 sec Hip 90/90

Then complete 2 sets of:

8/side Banded Psoas March

8/side Banded Side Clams

8/side Banded Split Squats (band around post in front of you)

8/side OH Plate Reverse Lunges with reach

Then complete 1 set each of:

5/side Alternating DB Snatches

5 Power Snatches

5 Squat Snatches


In 12 mins complete 3 sets of:

6/side – 5/side – 4/side Barbell Back Rack Lunges

Rest 1 min

5 Snatches of your choice (DB, Power, Squat)

Rest up to 2 mins

Can work in pairs for this one. Try to build to about 80% effort (no more) over the 3 sets.

Metcon (5 Rounds for reps)

Complete the following with a partner ideally sharing the same barbell:

5 sets of Partner AMRAP x 3 mins of:

20/15 Cal Row or 15/10 Cal Assault Bike – Alternating with 15 Burpees to a 6″ Target

Max Snatch variation of your choice in the time remaining

Rest 2 mins between each set

One partner starts on Rower or Assault Bike while the other partner starts on Burpees. First one to finish begins to performSnatches. Cumulate as many Snatches as possible between the two partners, switching when needed/desired until time is up. Score is combined total of Snatches only between partners. You will enter 5 scores.

Optional Extra Work

For 8 mins:

30 secs high intensity, 30 sec active (very low intensity)

Rest 2 mins

For 8 mins:

40 sec high intensity, 20 secs off

Rest 2 mins

For 8 mins:

20 sec sprint, 40 sec active (very low intensity)

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs