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Daily Workout WOD, January 9, 2023

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 - Fri, Jan 27

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