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Daily Workout WOD, December 14, 2020

14 Dec, 2020

12.14.20

Metcon
90 secs/side Hip & Knee External Rotations on box
Then complete 3 sets of:
6/side Landmine Reverse Lunges
6/side Half Kneeling Landmine Presses
6/side Landmine Split Jerks
Hang Power Clean + Push Jerk + Split Jerk (Every 2 mins for 12 mins: 1 + 1 + 1)
Perform listed movements as a complex

Build up to a speedy complex for the day. We are not aiming for your heaviest lift here, so you may fall around 85-90% of your max Hang Clean.
Your Hang Power Clean to Push Jerk must be dynamic (no pause in the receiving position, use this position as a rebound to get the bar in the Push Jerk position.
Take your time to acheive the perfect positining for the split jerk only.
Hang Power Clean + Split Jerk (EMOM x 4 mins: 1 + 2 at 80% of previous complex)
Perform the listed movements as a complex
Hang Power Clean + Split Jerk (EMOM x 4 mins: 1 + 2 at 70% of previous complex)
Perform the listed movements as a complex

On this complex add a 1 sec pause at the top of each Split Jerk
Metcon (Time)
AQAP complete 4 rounds of:
14 Box Jumps (24/20)
12 Front Squats (135/95)
8 Push Press (135/95)
6 Burpees over Bar (bar facing)

Rest 4 mins

Then AQAP complete:
25 Box Jumps (24/20)
15 Front Squats (135/95)
15 Push Press (135/95)
25 Burpees over Bar (bar facing)

Time Cap: 20 mins

Try to stay unbroken on the barbell movements in each of the workouts (adjust the weight as needed).
Go fast but steady on the Burpees and Box Jumps in the first 4 rounds (do not over pace them).
The last workout is a sprint on the bar and push through those last sit of Burpees!

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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