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Daily Workout WOD, December 16, 2020

16 Dec, 2020


90 secs/side Couch Stretch

Complete 2 sets of:
8/side Banded Side Lying Abductions
8/side Banded Side Clams

Then complete 2 sets of:
10 Scapula Pull Ups
30 sec Handstand Hold

Complete 3 sets of:
8/side DB Bulgarian Split Squats (T20X1)
Rest 30 secs
8-10 Neutral Grip Ring Pull Ups (down in 2 secs) / Max (-1)Neutral Grip Low Ring Pull Ups
Rest 30 secs
45 sec Stir the Pot on Swiss Ball / Plank Thrusts on Elbows
Rest 2 mins

On the Split Squats ensure that your glutes are close to the foot that is on the bench.
For the Pull Ups and for those who are using a band, adjust the rings at chest level. Sit on the floor with your arms extended vertical and pull like this so that you do not bring your hips high; just like a Ring Row.
8 mins of Skills Warm Up

1 set of 15 Beat Swings with a low range of motion
1 set of 15 Beat Swings with a large range of motion
5 Hip to Bar Swings
Banded Push away drill with band
Low Bar Muscle Up or practice kipping with feet together for more advanced

Metcon (Time)
AMRAP x 10 mins:
12 Deadlifts (185/125)
8 Burpee Box Jump Overs (24/20)
1-5 Bar Muscle Ups / 2 x C2B or Pull Ups
25ft HS Walk / 1-3 Wall Walks

Rest 4 mins

AQAP complete:
50ft HS Walk / (*2) Wall Walks
(*2) Bar Muscle Ups
16 Burpee Box Jumps (24/20)
24 Deadlifts (185/125)

Time Cap: 20 Mins

(*2) means you need to multiply the number of reps you performed in the AMRAP by 2. For example: if you performed 6 C2B in the AMRAP then you will perform 12 C2B in the final metcon!

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins