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Daily Workout WOD, December 20, 2019

12.20.19

Metcon
2 mins/side OH Banded Distraction
Use the same band and go into a 1 min/side Samson Stretch (increase the overhead stretch and try to get your knee to the ground)
10 PVC Shoulder Pass Throughs
10 Prone PVC Behind the Neck Presses
Then complete 8-7-6 Behind the Neck Snatch Grip Strict Press
Hang Power Snatch (Every 90 secs for 15 mins: 3 reps from below knee)
Work up to a heavy but perfect 3 rep. Focus on getting the bar high on your point of contact.
Metcon
EMOM x 20 mins:
1. 6 Alternating DB Snatch at a heavy weight
2. 1 Legless Rope Climb / 1-2 Rope Climbs
3. 10-15 Box Jumps (30/24)
4. 50ft Double KB Front Rack Lunges (70/53)

Keep a pace and # of reps you can sustain until the end without hitting a wall. You should not work for more than 40 secs on each one of these movements.
Metcon
Optional Extra Work

Perform one more round of the EMOM

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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