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Daily Workout WOD, January 23, 2023

Daily Workout – Mon, Jan 23

Metcon

200m Run

90 secs/side Hip & Knee External Rotation on box

90 secs/side Lateral Box Step Ups (down in 3 secs)

60 sec Banded Squats (down in 3 secs)

60 secs Med Ball Strict press (down in 3 secs)

Metcon

EMOM x 9 mins:

1. 15/10 Cal Assault Bike

2. 15 Wall Balls as high as possible or use heavier ball

3. 7/side Single DB Step Ups (50/35 – 35/25 – 25/15)

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:

10 Thrusters (95/65 – 75/55 – 45/35)

10 Burpees over the bar (lateral)

10 Power Cleans

10 Burpees over the bar (lateral)

The goal here is to remain unbroken on the Thrusters and Power Cleans and maintain a steady pace on the Burpees from start to end.

Metcon

In 13 mins complete 4 sets of:

10 Incline DB Bench Press

Rest 20 secs

1-2 Legless Rope Climbs or Rope Climbs / 5 Strict Pull Ups (down in 3 secs) / 10/side Single Arm DB Row

Rest 20 secs

20-30 secs L-Sit on Parallets/ Tuck Sit or Hollow Hold

Rest 90 secs

Optional Extra Work

Complete the following:

400m Run

Rest 1 min

600m Run

Rest 90 secs

800m Run

Rest 2 mins

3 x 1 min Max Distance Shuttle Runs

Rest 1 min

800m Run

Rest 2 mins

600 Run

Rest 90 secs

400m Run

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