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Daily Workout WOD, January 12, 2023

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Daily Workout – Thu, Jan 12


200m Run

Then for 8 mins cycle through:

10 Banded Hip Thrusts

10 Banded Hip Hinge to Post

5/side Single Leg Romanian Deadlifts

10 Shoulder Activations

10 Ring Rows

10 Down Ups

(Then build to your working Deadlift weight)

Metcon (3 Rounds for reps)

Partner up and work through this one where you switch between stations

EMOM x 12 mins:

1. Max Cal Assault Bike or Row

2. Max Reps Legless Rope Climbs / Rope Climbs / Pull Ups / Banded Pull Ups / Ring Rows

3. Rest


EMOM x 12 mins:

1. Max Cal Assault Bike or Row

2. 12(-2) Unbroken Deadlifts

3. Rest

Directly into:

EMOM x 12 mins:

1. Max Cal Assault Bike or Row

2. Burpee Box Jump Overs (24/20)

3. Rest

One partner starts the first minute on max calories, the other on the listed movement. For the second movement partners switch. For the third minute both rest.

For your score add total of Max Cals and total number of reps for listed movement for each of the three EMOMs. You should enter three scores.

Cool Down Stretch

Use time remaining to perform preferred stretch to end the day.

Optional Extra Work

Complete 5 sets of:

5(-2) Strict Press (building to a heavy 5 rep)

Complete 2 sets of:

10/side DB Strict Press with neutral grip

Complete 3 sets of:

15 DB Supine Extensions

15 Kneeling DB Curls

20 Banded Pull Apart

Rest 1 min

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post