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Daily Workout WOD, January 10, 2023

Daily Workout – Tue, Jan 10

Metcon

200m Run

90 secs/side OH Banded Stretch

90 secs/side Bent Over Lat Stretch

Then for 6 mins cycle through:

6 Inchworms

6/side Plank Shoulder Taps

12 Banded Squats

24 Single Under Jump Rope

Metcon (Time)

AQAP complete:

50-70-90 DUs / Singles

15-25-35 Wall Balls (20/14)

12-25-35 DB Anchored Sit Ups

5 Wall Walks

Rest 3 mins

90-70-50 DUs/ Singles

35-25-15 Wall Balls (20/14)

35-25-15 DB Anchored Sit Ups

5 Wall Walks

Time Cap: 25 mins

Try to go for unbroken sets of Wall Balls, or as big a sets as you can. Remain steady on the other exercises to maintain intensity.

Close Grip Bench Press (In 12 mins complete 4 sets of:
5(-1) Close Grip Bench Press
Rest 30 secs
12(-2) DB Bent Over Rows (TX120)
Rest 30 secs
12 DB Reverse Flys
Rest up to 2 mins
)
Perform the Bench press with hands set at shoulder width.
Optional Extra Work

Complete 4 sets of:

400m Run (high effort)

750m Row (80% effort)

200m Run (high effort)

Rest 2 mins

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