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Daily Workout WOD, December 11, 2019

12.11.19

Metcon
EMOM x 6 mins:
1. 15-20 Banded Scapula Push Ups
2. 12/side Med Ball Dead Bugs
3. 8 Light DB Skull Crushers + 6 Banded Triceps Extensions (hold 3 secs at the down position)
Bench Press (Build to a heavy 4 rep with sets of 8-6-4-4)
Rest 1 min after each set then complete:
6-5-4-4 Weighted Pull ups (build to heavy weight for 4 reps)
Rest 2 mins before going back to Bench Press
Metcon
EMOM x 10 mins:
1. 200m Run
2. 10-15 Burpees to 6" Target

Choose the number of Burpees that will make you uncomfortable from the start!

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 12/9 Cals Assault Bike
2. 50 DUs OR 30 secs of practice

If not enough Assault Bikes you can substitute in a 15/10 Cal Row
Metcon
Optional Extra Work

1. 3 mins/side Foam Roll IT Band + Lat Roll
2. 3 mins/side LAX Ball Pec Smash
3. 3 mins/side Banded Hamstring PNF Stretch
4. 3 mins/side Banded Bully Stretch

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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