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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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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