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Daily Workout WOD, December 29, 2020

29 Dec, 2020

12.29.20

Metcon
90 secs/side Couch Stretch
30 sec/side Samson Stretch
1 min Inchworm
1 min Front Rack Reverse Lunges with 2 sec hold at the bottom
5 Bottom of Squat 5 sec Hold to Thruster
Then complete 3 sets of:
5 Hip Squat Cleans (increasing in weight)
Hang Squat Clean + Squat Clean (Every 2 mins & 30 secs for 10 mins (4 rds): 2 + 3)
Perform the listed movements as a complex

Perform complex at 70-75-80-82.5% of 1RM Hang Squat Clean
No touch and go between the Squat Cleans; reset each time.

Rest 5 Mins
Push Press (In a 12 min window: 6-5-4-4-5-X)
Rest up to 90 secs between each set
Aim for a heavy 4 rep on your second 4, then reduce the weight a bit and try to hit more on your second set of 5.
The set marked by an "X" means you go for a max effort with the weight you used for your first 6, but minus 20lbs!
This is a dynamic effort, so no break with the bar on your shoulder! Ensure a PERFECT lock out on each rep, no bad reps!!!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 Squat Clean & Jerks at 60% of your 1RM
16 Sideways Box Jump Overs (24/20)

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
10 Wall Balls (30/20)
5 Bar MUs / 10 C2B / 12 Pull Ups or Ring Rows
16 Sideways Box Jump Overs (24/20)

Rest 2 Minutes
Metcon (Time)
AQAP complete:
30 Wall Balls (20/14)
10 Bar MUs / 15 C2B / 20 Pull Ups or Ring Rows
30 Sideways Box Jump Overs (24/20)

Time Cap: 4 mins
Metcon
Optional Extra Work

AQAP complete 3 sets of:
40/30 Ski Erg or Row
Rest 2 mins between sets

Complete 3 sets of:
Max(-1) Strict C2B / Pull Ups
Rest 30 secs
Max(-1) Wall-Facing Strict HSPUs
Rest 90 secs

Complete 2 sets of:
12/side Single Leg Barbell Hip Thrusts
Rest 30 secs
10/side Double KB Single Leg Romanian Deadlifts

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