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Daily Workout WOD, December 24, 2020

24 Dec, 2020

12.24.20

12 Days of RX Lab’s Christmas (DB Edition) (Time)
AQAP complete:
1 Double DB Hang Squat Clean to Thruster (50/35)
2 Ring MUs / Bar MUs / Burpees + Kipping Pull Ups
3 Devil Presses (50/35)
4 Strict HSPUs / Kipping HSPUs / Push Ups
5 Double DB Shoulder to Overhead (50/35)
6 Burpees Box Jump Overs (24/20)
7 Double DB Thrusters (50/35)
8 C2B Pull Ups / Pull Ups / Ring Rows
9 Double DB Cleans (50/35)
10 Pull Ups / Jumping Pull Ups
11 Double DB Overhead Lunges / Front Rack Lunges
12 Burpee Box Jump @30/24”

Time Cap: 35 mins

Perform the movements just like the song: 1 DB Hang Squat Clean Thruster…2 Ring MUS, 1 DB Hang Squat Clean Thruster…3 Devil’s Presses, 2 Ring MUS, 1 DB Hang Squat Clean Thruster…etc

Metcon
Complete 5 sets of:
30 sec Hollow Hold / Weighted Hollow Hold
30 secs /side Side Plank
30 secs/direction Front Plank Rotations on Rings
Rest 1 min
Metcon
Optional Extra Work

Complete 4 sets of:
5 KB Banded Bench Press
(build to a heavy 5rep for the day)

Complete 3 sets of:
8(-1) Barbell Bent Over Rows
Rest 45 secs
10 DB Supine Triceps Extensions
Rest 45 secs
12 TRX / Ring Reverse Flys
Rest 45 secs

Archives Previous WODs
6.23.22
Metcon
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))
Metcon
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
Then
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
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
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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