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Daily Workout WOD, January 12, 2023

Daily Workout – Thu, Jan 12

Metcon

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

Directlyinto:

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 - 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