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Daily Workout WOD, December 23, 2019

10.23.19

Metcon
In 10 mins complete 2-3 sets of:
1 min/side Couch Stretch + OH Reach
10/side Banded Side Clams (hold for 2 secs at top)
8/side OH Reverse Lunges + Stretch
Front Squat (Complete 3 sets building of 5 reps (T31X1))
Rest 15 secs then with the same weight complete:
12-10-8 Back Squats
Rest 2 mins 30 secs before beginning next set

This will be pretty tough.
The Back Squat will feel light on the first reps but quite hard on the last 3-4. Make sure to descend in 2 secs on the Back Squats and if you cannot get those last reps try to stop 1 rep before your very max because the next set of Front Squats will get much harder. Front Squats are the focus here!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
10 Burpees to 6" target
50 DUs / 50 Singles

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
8 Hang Power Cleans (95/65)
10 Alternating Front Rack BB Lunges (95/65)
2 Ring MUs / 4 C2B Pull Ups / 6 Pull Ups

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
10 Burpees to 6" target
50 DUs / 50 Singles
Metcon
Optional Extra Work

Complete 4 sets of:
8(-2) Behind the neck Snatch Grip Strict Press
Rest 45 secs
5 Squat Snatches at 70% 1RM
Rest 90 secs
(no touch and go on the Snatches, drop and reset)

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

Archives Previous WODs
5.18.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
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
Metcon
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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