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Daily Workout WOD, December 8, 2020

08 Dec, 2020

12.8.20

Metcon
Complete 2 sets of:
1 min/side Pigeon Pose
6/side RNT Front Rack Reverse Lunges (T30X1)
6 Banded Goblet Squats (T30X1)
8/side Banded Deadbugs

Then complete the following warm up sets for Back Squat:
1 x 8 – 1 x 6 – 1 x 5 – 1 x 4

Back Squat (4-3-2-4-3-2)
Build to your best 2 rep for the day.
Start your first 4 at about 80%. A suggested rep/% scheme to follow is:
80% – 85% – 90% – 83% – 88% – 93% (+)
Back Squat (EMOM x 5 mins: 1 at 90% of best 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
Up the Ladder 5-10-15-20-25- etc..
KB Swings (70/53)
Push Ups
T2B
Burpees to 6" Target

Try to remain unbroken on the KB Swings, Push Ups and T2B for as long as possible.
Keep a steady pace on the Burpees.
Metcon
Optional Extra Work

Complete for quality (stay around 80% effort):
Run 200m
Row 250/200m
Run 400m
Row 450/400m
Run 600m
Row 650/600m
Run 800m
Row 850/800m
Run 1000m
Row 1050/1000m
*then go gown to 200m

If you have a heart rate monitor you should stay in the middle or lowest stage of your yellow zone (Zone #3), that’s between 77 to 81-82% of your max heart rate.

If you are unable to run you can do the following with the Echo Assault Bike:
Start with the Row and aim for the same time of work. For example: Row 250m, if that takes you 1 min then complete 1 min on the Echo Assault Bike at the same pace.

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