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Daily Workout WOD, December 10, 2019

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12.10.19

Metcon
1-2 mins/side Hip 90/90 Stretch
Then complete 2 sets of:
6/side Side Step Down on box (super slow)
8/s Front Knee Banded OH Plate Reverse Lunges
10 Wall Squats (facing wall)
Front Squat (In 15 mins build to a heavy 3 rep using: 5-5-3-3 )
All perfect reps…NO BELTS!

Rest 2 Minutes
Thruster (In 4 sets build to a heavy 7 rep)
Only 1 min of rest between sets
Metcon (AMRAP – Reps)
AQAP complete:
75 Wall Balls (20/14)
In remaining time max effort Ring MUs

Time Cap: 7 mins

Rx+ = Unbroken Wall Balls
Scale Ring MUs to Bar MUs, C2B Pull Ups or regular Pull Ups

Rest 4 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Snatches (50/35)
Box Jumps (24/20)
50 ft HS Walk – 25ft back and forth (scale to 30-20-10 HR Push Ups)

Time Cap: 7 mins
Metcon
Optional Extra Work

15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch

Complete 2 sets of:
25 Banded Pull Aparts (slow and controlled)

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift