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Daily Workout WOD, December 22, 2020

22 Dec, 2020

12.22.20

Metcon
90 secs/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
6/side KB Arm Bars
6 Pike HSPUs with feet on box and hands on DBs (down in 2 secs)
Strict Handstand Push Ups (Complete 3 sets of 1 min for max reps)
Perform the HSPU using a strict movement standard without any kip.

Rest 2 mins between sets
(Scale accordingly)
Metcon
EMOM x 8 mins:
1. 5 Weighted Strict Ring/Bar Pull Ups
2. 5 Weighted Ring/Bar Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 Alternating DB Snatches (50/35)
20 HSPUs
20 T2B
20 Feet on Bench Crunches

For Rx+: Sub Feet on Bench Crunches with GHD Sit Ups
Metcon
Complete 2 sets of:
8 Reverse Flys (thumbs up) to Cuban Rotations
Rest 30 secs
12/side Powell Raises
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 3 mins

(try your first set at 75% of your 1RM Hang Power Snatch)

Complete 2 sets of:
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 3 mins

(build to your best complex for the day)

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