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Daily Workout WOD, December 3, 2019

12.3.19

Metcon
2 mins of OH Bench Lat PNF Stretch
Then complete 2 sets of:
10 Banded Reverse Flys + 10 Banded Face Pulls
30 secs/side Half Kneeling Bottom KB Hold
8/side Single Arm DB Push Press
Push Press (3 x 7(-3))
Complete 3 sets of:
7(-3) Push Press
Rest 20 secs
1-5 Ring MUs (easy effort)
Rest 20 secs
10-15 Push Ups (easy effort)
Rest 2 mins
Metcon (Time)
AQAP complete:
500m-400m-300m-200m Row
30-25-20-15 Wall Balls (20/14)
60-50-40-30-20 DUs (double singles)

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 3 sets of:
20-30 secs L-Sit on bar
Rest 30 secs
45 sec Stir the pot on Swiss Ball
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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