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Daily Workout WOD, December 30, 2020

30 Dec, 2020


Complete 3 sets of:
30 sec Banded Squat Hold
30 sec Banded Lateral Monster Walks
10 Banded Reverse Fly to Banded Y Stretch
8 Behind the Neck Snatch Grip Push Press
8 Overhead Squats
8 Snatch Balances
(increase the weight slightly each round on the barbell work)
Hang Power Snatch + Squat Snatch (Weight)
Perform the Power Snatch from the hang position followed by the a full Squat Snatch from the ground

Every 3 mins x 15 mins (5 rounds ):
(1+1) Rest 30 secs (1+1) Rest 30 secs (1+1)
Perform 1 Hang Power Snatch from below the knees + 1 Squat Snatch, Rest 30 secs, then do it again, Rest 30 secs, then do it one last time; then rest the remaining time of your 3 mins.
No Touch and Go on the Squat Snatch – reset each time!
Start at about 70% of your 1RM Hang Power Snatch and build to your best complex.
Power Snatch (EMOM x 6 mins: 8-6-4-8-6-4 Touch and Go Reps)
This is pure barbell cycling today. Adjust the weight after each set. This will be tough with very little rest.
Suggested weights are:
8 at 55% – 6 at 65% – 4 at 75% – 8 at 60% – 6 at 70% – 4 at 80% (all of your 1 Rep Max)

Focus on keeping the bar as close as possible when you are going DOWN! We tend to focus so much on keeping the bar close in the pulling part that we forget where to place it when we are going down. Keeping the bar close on your descent will help to keep your lats engaged.

Metcon (3 Rounds for reps)
AQAP with a 2 min Time Cap complete:
25/20 Calorie Row
20 Burpees over the Rower

Rest 1 min

AQAP with a 2 min Time Cap complete:
20/15 Calorie Assault Bike
10/side Alternating DB Snatches (50/35)

Rest 2 mins

These are classic sprints we use to get your maximal aerobic power to the roof and stay in the red zone for as long as possible. Don’t be afraid to hit the Row and the Bike hard! The goal is to get everything inside the 2 mins.
Reduce the number of calories on the Row and/or Bike if you can’t keep everything under 2 mins.
If there are not enough Bikes switch for 6 x 50ft Shuttle or 12 x 25ft Shuttle run.
Optional Extra Work

AMRAP x 9 mins:
10 Overhead Squats (115/80)
12 Push Ups
30 DUs / 60 Singles

Complete 3 sets of:
30 sec OH Yoke Hold
Rest 10 secs
30 sec Double KB Front Rack Carry (70/53 in each hand)
Rest 10 secs
30 sec Farmer’s Carry (70/53 in each hand)

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