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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
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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