Daily Workout WOD, December 17, 2019

12.17.19

Metcon

Complete 3 sets of:
12 Banded Slides
30 sec Handstand Hold
15 Hanging Scapula Retractions

Shoulder Press (In 15 mins build to heavy 6 rep using: 12-10-8-6)

Rest 2 mins between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 mins:
2 Ring MUs / Bar MUs
4 HSPUs
8 KB Swings (53/35)

Metcon

Optional Extra Work

On the Assault Bike complete 15 sets of:
30 secs on, 30 secs off

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs