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Daily Workout WOD, December 28, 2020

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28 Dec, 2020

12.28.20

Metcon (Time)
AQAP with a partner complete:
100 Calorie Row
80 Wall Balls (20/14)
60 Alternating DB Snatches (50/35)
40 Devil’s Presses (50/35)
20 Burpees
40 Devil’s Presses (50/35)
60 Alternating DB Snatches (50/35)
80 Wall Balls (20/14)
100 Calorie Row

Time Cap: 40 mins

Divide reps as desired. Suggested split as follows:
Row – 10 cals each
Wall Balls – 10 each
Snatches – 10 each
Devil’s Presses – 5 each
Burpees – 5 each

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs