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Daily Workout WOD, December 7, 2020

07 Dec, 2020

12.7.20

Metcon
90 secs/side OH Banded Distraction
Then for 6 mins cycle through:
3/side DB Turkish Get Ups
6/side OH Plate Reverse Lunges + Reach
6 Straight Leg OH Plate crunches Crunches
Hang Snatch (Every 90 sec x 12 mins: 2 reps)
Build to your best 2 rep for the day. Try to start at 70% of your 1RM

Rest 4 Mins
Overhead Squat (Every 2 mins x 10 mins: 4(1) reps)
Build to heavy 4(-1)
Metcon
Every 4 mins x 20 mins:
15/10 Cal Echo Assault Bike / 20/15 Cal Row
10 Burpee Box Jump Overs (24/20)
7 Power Snatch (135/95)

These intervals should last no longer than 2 mins & 30 secs.
If you can get everything done inside that time frame then add 7 OHS after your last Power Snatch.
If they cannot finish in that time, scale the weight or reduce the number of Burpees Box Jump Overs.
Metcon
Optional Extra Work

Complete 3 sets of:
1-3 Strict Ring MUs (down slowly / eccentric control) / 2-5 Strict Ring Pull Ups (down in 4 secs)
20 sec Weighted Hollow Hold / 30 sec Hollow Hold
Rest 90 secs

Complete 2 sets of:

AMRAP x 6 mins:
15 GHD Sit Ups / 15 Feet on bench Crunches
4-6 Ring MUs / 4-6 Kipping Ring Pull Ups + 4-6 Kipping Ring Dips
50ft HS Walk / 2 Wall Walks
5/side Pistol Squats / 15 Air Squats
Rest 3 mins between sets

EMOM x 9 mins:
1. 40 sec Weighted Active Hang on Rings
2. 40 sec Top of Ring Hold (externally rotated)
3. 8-12 x 45 degree Ring Roll Outs

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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