Daily Workout WOD, December 6, 2019

12.6.19

Metcon

2 mins/side Hip Knee External Rotation on Box
Then complete 2-3 sets of:
15 Banded Pull Aparts
1 min Banded Walk
30 sec OHS Squat Hold (at the bottom)

Overhead Squat (In 15 mins use 4 sets to build to a heavy 3 rep)

Metcon (Time)

AQAP with a partner complete:
30 HSPUs
30/24 Cal Assault Bike or 42/30 Cal Row
50 Overhead Squats (115/80)
30 HSPUs
30/24 Cal Assault Bike or 42/30 Cal Row
40 Overhead Squats
30 HSPUs
30/24 Cal Assault Bike or 42/30 Cal Row
30 Overhead Squats

Time Cap: 20 mins

Metcon

Optional Extra Work

AQAP complete:
60 C2B Pull Ups
40 Wall Balls (20/14)
60 T2B
40 Thrusters (95/65)

3 mins/side Foam Roll IT Band + Lat
3 mins/side LAX Ball Pec Smash
3 mins/side Banded Hamstring PNF Stretch
3 mins /side Banded Bully

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, December 6, 2019

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