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Daily Workout WOD, January 19, 2023

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Daily Workout – Thu, Jan 19


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)


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 - 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