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Daily Workout WOD, December 27, 2019


15/12 Cal Row
1 min/side Couch Stretch
Then compete 2 sets of:
10 Step Banded Monster Walk Complex: Froward, Backward, Left Right)
5 Banded Squat Holds (5 sec at the bottom of squat)
10 Banded Pull Downs
10 Banded Upright Rows
10 Banded OH Tricep Press
5 No Jump Burpees
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Row
30 Wall Balls (20/14)

Time Cap: 10 mins

Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 10 mins:
Alternating DB Snatch (35/20)
Burpee Box Jump (24/20)

Rest 5 Mins
AMRAP x 10 mins (for quality):
10 DB Plank Rows (25/15)
10 Alternating V-UPs
15 sec L-Sit Hang on Bar

Esure that this metcon is performed last. Een if you have to split up athetes for the first 2 metcos,this should be donw after thse first 2 are completed.

Archives Previous WODs
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
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)
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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