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Daily Workout WOD, January 24, 2023

Daily Workout – Tue, Jan 24

Metcon

Complete 3 rounds at 80% of:

1 min Row

1 min Jump Rope

1 min Shuttle Run (25ft down and back)

Metcon (Time)

AQAP with a partner complete:

3 x 600/450m Row each

Directly into:

3 x 400/300m Row each

Directly into:

3 x 200/150m each

Time Cap: 25 mins

Metcon (Time)

AQAP complete:

27-21-15-9 KB Swings (53/35 – 35/25 – 25/20)

5-4-3-2 Wall Walks

40-30-20-10 GHD Sit Ups / DB Anchored Sit Ups

Time Cap: 10 mins

Optional Extra Work

Every 30 secs x 6 mins (12 rds):

1. Depth Jump (drop for 30″ box then jump back again on another box)

2. 8 Behind the Neck Snatch Grip Strict Press

EMOM x 10 mins:

20 DUs / 40 Singles + 2 Power Snatches (no touch and go)

Complete 3 sets of:

10 Touch and Go Power Snatches (115/80)

Rest 1 min between sets

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