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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

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins