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Daily Workout WOD, December 15, 2020

15 Dec, 2020


EMOM x 8 mins:
1. Row
2. Echo Bike
3. No Jump Burpees
4. Rest

Increase the pace each round
Every 3 mins x 9 mins:
20/15 Cal Row
25/18 Cal Echo Bike

Go directly into:
Every 3 mins x 9 mins:
17/12 Cal Row
20/15 Cal Echo Bike

Go directly into:

Every 3 mins x 9 mins:
14/9 Cal Row
15/10 Cal Echo Bike

If there are not enough Echo Bikes then use the Rower as follows:
1st 9 mins: 40/30 Cal Row
2nd 9 mins: 35/27 Cal Row
3rd 9 mins: 30/22 Cal Row
With each of these if you finish before 2 mins then perform Max Burpees until the 2 mins are up!
The time cap for every set is 2 mins & 15 secs. If you cannot compete the work in that time then reduce the calories by 5 in that set and each of the following.
Complete 2 sets of:
10(-2) DB Bench Press
Rest 30 secs
10 DB Bent Over Row (on incline bench if possible)
Rest 2 mins

Then complete 2 sets of:
8 Reverse Flys (thumbs up) to Cuban Rotations
Rest 30 secs
12/side Powell Raises
Rest 90 secs

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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