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Daily Workout WOD, January 17, 2023

Daily Workout – Tue, Jan 17

Metcon

200m Run

Then complete 3 sets of:

10 Banded Triceps Push Downs

10 Banded Reverse Flys

10 Shoulder Activations

5 Narrow Eccentric Push Ups

Close Grip Bench Press (Complete 5 sets of:
3(-1) Close Grip Bench Press
Rest 1 min
2(-1) Weighted Strict Pull Ups
Rest 2 mins)
Perform the Bench press with hands set at shoulder width.

Build to a heavy 3(-1) Close Grip Bench Press and 2(-1) Weighted Strict Pull Up

Metcon (7 Rounds for reps)

Complete 4 sets of 2 mins on, 1 min off of:

15/10 Cal Row or 12/9 Cal Assault Bike

Max Strict HSPUs / Feet Elevated Strict HSPUs / Push Ups

Directly into

3 sets of 2 min on, 1 min off f:

15/10 Cal Row or 12/9 Cal Assault Bike

Max Wall Walks

Time cap of 1 min on each of the cardio parts!

Only score your max Strict HSPUs and Wall Walks

You should have 7 scores in total

Optional Extra Work

Every 30 secs x 5 mins:

1/side Lateral Box Jumps (as high as possible)

Every 2 mins x 12 mins:

1 Snatch Pull + 2 Power Snatches from blocks

(work with 70-80% of your 1RM Power Snatch)

EMOM x 9 mins:

Mins 1-3: 7 Touch and Go Power Snatches (135/95)

Mins 4-6: 5 Touch and Go Power Snatches (155/105)

Mins 7-9: 3 Touch and Go Power Snatches (165/115)

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