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Daily Workout WOD, December 9, 2019


2 mins/side Front Rack Banded Distraction
Then complete 2 sets of:
10/side Banded Cllam + 10 Banded Squats
8/side Half Kneeling Bottom Up KB Press
10 Band Slides
Then every 20 secs for 3 mins, seated
position to Box Jump in teams of 3
Power Clean + Push Jerk (EMOM x 10 mins: 1 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 1 min:
Power Clean and Jerk (135/95)

Rest 1 min

AMRAP x 1 min:
Max Calorie Row

Rest 1 min

AMRAP x 1 min:
Max Burpee Box Jumps (24/20)

Rest 2 mins

Go as hard as possible on each AMRAP…NO PACING!!!
Optional Extra Work

Compete 3 sets of:
1 min/side Side plank
Rest 2 mins between sets

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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