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Daily Workout WOD, December 13, 2020

13 Dec, 2020

12.13.20

Metcon (Time)
AQAP complete:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 HSPUs
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Cals Echo Bike

Rest 5 mins

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Pull Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Burpees

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips