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Daily Workout WOD, December 31, 2019


Complete 2 sets of:
1 min/side Banded OH Complex
10 Ring Reverse Flys
10/side Banded External Rotations with elbow close to torso
10 Banded Pull Aparts
10 steps in each direction of Banded Monster Walks
10 Banded Squats (3 sec hold at the bottom)
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

Time Cap: 35 mins
Optional Extra Work

Complete 4 sets as follows:
10-8-6-X Close Grip Bench Press (down in 3 secs)
Rest 30 secs
10-8-6-X Pendlay Row
Rest 2 mins

For X add 10 lbs each side and go for a max rep with that weight (same as yesterday)

Complete 3-4 Sets of:
4 Swiss Ball Tuck Flexion Plank + 2/side Alternated Feed (slow and controlled)
15 Swiss Ball Forearm Body Saw
10-15 sec Tuck Hold on Paralletes
Rest 90 secs

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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