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

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Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, December 3, 2019

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