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Daily Workout WOD, January 19, 2023

Daily Workout – Thu, Jan 19

Metcon

Dynamic Warm Up

3 lines back and forth through 25ft

Cycle through:

High Knees, Butt Kicks, Toe Walk, Heel Walk, Lunges, Hamstring Stretches, Skipping, Inchworm with jump in

Then complete 3 rounds of:

10 KB Swings

10 Down Ups

10 DB Hang Cleans

10 Banded Pull Aparts

Metcon (5 Rounds for reps)

Complete the following:

5 mins Max Distance Shuttle Run (each 25ft length is 1 rep)

5 mins Max KB Swings (53/35)

5 mins Max Burpees to a Plate (45/35)

5 mins Max Hang Cleans (75/55)

5 mins Max Distance Shuttle Run (each 25ft length is 1 rep)

Metcon

Complete 3 sets of:

20 Banded Leg Curls (T2120) Use one tough band with your feet inside

20 Banded Hollow or Tuck Pull Overs (T2220)

1 min/side Side Plank

12/side Powell Raises

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