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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

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

Daily Workout WOD, January 10, 2023

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