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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
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips