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Daily Workout WOD, December 12, 2019

12.12.19

Metcon
2 mins/side Bent Over Hamstring Distraction
Then complete 2 sets of:
8 Behind the neck Snatch Grip Push Press
8 OHS + 30 secs hold at the bottom of the squat
8/side Hang DB Snatches + 5/side 1 arm OH DB Squats
Snatch (EMOM x 12 mins: 1 Squat Snatch + 20 DUs)
Start at about 65% of your 1RM and build to a heavy single. The DU’s should be super easy and will help to improve stronger strength + overhead stability.
Metcon (Time)
15-12-9
Thrusters (95/65)
C2B Pull ups

Time Cap: 6 mins

Rest 6 Mins
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Time Cap: 6 mins

If you cannot compete in 6 mins then use empty barbell and go for speed!

Metcon
Optional Extra Work

EMOM x 12 mins:
1. sec Hollow Hold (Weighted if possible)
2. 20 sec L-Sit hang on bar
3. 10-12 Front Leaning on Rings (controlled)
4. 10 Weighted Scapula Retractions

Then Complete:
1. 3 mins/side Foam Roll IT Band + Lats
2. 3 mins/side LAX Ball Pec Smash
3. 3 mins/side PNF Couch Stretch
4. 3 mins/side Pigeon Pose
5. 3 mins/side Overhead Banded Distraction

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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