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Daily Workout WOD, December 4, 2020

04 Dec, 2020


90 secs/side Overhead Banded Distractions
Then complete 2-3 sets in 6 mins of:
6/side Barbell OH Deadbugs
6/side Barbell Kneeling Rotations
6/side OH Barbell Reverse Lunges
12 Banded Pull Aparts
Overhead Squat (Every 3 mins x 12 mins: 8 reps)
Set 1 at 65% of 1RM
Set 2 at 70% of 1RM
Set 3 at 75% of 1RM
Go for a heavy 8 rep for the day if you feel able. If not, perform another set at previous weight.
EMOM x 6 mins:
1. 5/side 1-Arm OH KB Squat
2. 2/side DB Squat Snatch (as heavy as possible)

This is a little skill piece to introduce the movements we will be doing in the metcon.
Focus on a straight and locked scapula and elbow on the squats. Move your feet like a snatch on the DB Squat Snatches instead of pulling with a muscle snatch version.
Pretend you are doing a heavy Squat Snatch each time.
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 6 mins:
10 Alternating DB Snatches (50/35)
12 Push Ups
14 T2B

(Rest 6 mins between sets)

Try to go unbroken for as long as you can. On the second set keep the Snatches unbroken but cut the gymnastic movements into 2 sets if needed.
Optional Etra Work

Complete 3 sets of:
10 DB Hip Thrust off bench with a 3 sec hold at the top (use your DBs from the previous metcons)
8/side KB Arm Bar
Rest 90 secs

Every 90 secs x 15 mins:
2 Hang Power Snatch + 3 Ring / Bar MUs
(build to heavy 2 rep)

Complete 10 sets of:
45 sec hard Row
Rest Walk 1 min & 15 secs

Archives Previous WODs
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.
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
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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