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Daily Workout WOD, December 16, 2019


2 mins/side Hip + Knee External Rotation
Then complete 2 sets of:
8 Banded Light DB Bench Press (use red band and strap it around your upper back)
7 KB Goblet Squats (5 sec hold at the bottom)
10 Banded Pull Aparts
DB Bench Press (Complete 4 sets of 10(-2))
Rest 1 min
10(-2) Back Squats (T32X1)
Rest 2 mins
Back Squat (4 sets of 10(-2) building (T32X1))
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
7 Hang Power Cleans (135/95)
6 Burpee Box Jumps (24/20)
5 Strict Ring Dips
(Rest 30 secs after each set)

The goal of this workout is to go fast on each movement with fast transitions. Remain unbroken on all movements. If you feel your pace is too fast regulate with your pace on the Burpee Box Jumps.
Optional Extra Work

Every 90 secs for 15 mins:
50ft + 50ft Sled Push
Stay moderate – heavy but don’t crash !)
If no sled available then substitute the following:
EMOM x 10 mins of 15 Wall Balls

Complete 3 sets of:
10 Prone Trap Raises
Rest 30 secs
10 Powell Raises
Rest 90 secs

Archives Previous WODs
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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