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Daily Workout WOD, December 31, 2020

31 Dec, 2020

12.31.20

Metcon
2 mins Baby Squat on wall
Then for 6 mins cycle through the following:
10/side Side Plank Clam
8/side RNT Front Rack Split Squats
6/side Step Downs on Box
45 sec Back Rack Barbell Bottom of Squat Hold
Back Squat (Weight)
Complete 4 sets of:
5 Back Squats (T23X1)
Rest 1 min
Max Rep Unbroken C2B / Pull Ups
Rest 2 mins

Focus on the bottom of your squat to keep your bracing perfect and your upper back straight when you get back up!
If you cannot perform at least 10 reps on the C2Bs or the Pull Ups then go with 1 min of max effort practice. Use this minute to cumulate as many reps as possible. Scale to Banded Strict Pull Ups with about 6 unbroken reps on each first set.

Metcon (4 Rounds for reps)
Every 7 mins x 28 mins:
50/40 Calorie Row
15 Burpees over the Rower
20 Thrusters (95/65)

Each set s a sprint. You should aim to finish at around 4 mins to give yourself about 3 mins of rest.
Set a goal to maximize the number of unbroken reps on the Thrusters. Try to go unbroken for as much as possible or at least aim for your very first set unbroken.
Push your endurance to the limit! Earn those New Year’s celebrations!
Metcon
Optional Extra Work

EMOM x 8 mins:
3 Touch and Go Deadlifts at 80% of 1RM

Complete 4 sets of:
10 Touch and Go Deadlifts at 55% of 1RM (as fast as possible with good form)

Complete 3 sets of:
Max Effort Strict Ring Dips
Rest 90 secs

Complete 3 sets of:
90 secs of Max Distance HS Walk / Wall Walks

Complete 3 sets of:
1 min Max Effort GHD Sit Ups
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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