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Daily Workout WOD, December 28, 2020

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
6.21.22
Metcon
200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box
Metcon
EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups
On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises
Rest 5 Mins
Metcon
Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)
On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.
Metcon
IN CLASS CORE
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches
Metcon
Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Row
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

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