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Daily Workout WOD, January 13, 2023

Daily Workout – Fri, Jan 13

Metcon

200m Run

Complete 2 sets of:

8 Banded Pull Downs

8 Banded Reverse Flys

8 Prone Snow Angels

8 Prone WTY Stretches

Then complete 2 sets of:

30 sec Handstand Hold on Wall

5/side DB Half Get Ups

5 Back Squats

5 Front Squats

5 OH Squats

Overhead Barbell Reverse Lunges (Weight)
With Barbell in the Overhead position perform reverse lunges where the front knee is not over your toe and the back knee kisses the ground

Build to a heavy 4/side

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 mins:

36 HSPUs / HR Push Ups

12 OH Squats (135/95 – 95/65 – 75/55)

24 Hang Power Cleans

24 Front Squats

12 Wall Walks

36 Back Squats

Metcon

In the time remaining complete 2-3 sets of:

30-35 sec L-Sit Hang from Bar / Tuck Sit Hang from Bar / Hollow Hold

30-45 sec Feet Elevated Ring Plank / Ring Plank

10/side Banded Dead Bugs

Rest up to 90 secs

Optional Extra Work

Every 90 secs x 9 mins (6 rds):

2 Power Snatches from blocks (at knee level 70-80%)

Every 90 secs x 9 mins (6 rds):

3 Snatch Pulls at 100%

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