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Daily Workout WOD, December 6, 2021

06 Dec, 2021

12.6.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch

Then for the remaining 8 mins cycle through:
8 Hip Thrusts with Med Ball between knees (hold for 3 secs at the top)
6/side OH Med Ball Lunge & Reach
6/side Barbell Lateral Box Step Ups
10 Scapula Push Ups
8/side DB Windmills

Back Squat (Weight)
In a 15 min window complete 3 sets of:
5 Back Squats at 70-75-80%
Then 1 set of:
6-8 at 85%
Metcon
In 5 mins complete:

1 set of:
20 sec HS Hold
3/side Front Rack Lunges
10 Beat Swings
10 Box Jumps

Then complete 1 set of:
3 Strict HSPUs
3/side Lunges
3 T2B/Hanging Knee Raises
3 Burpee Box Jump Overs

Metcon (Time)
AQAP complete 4 rounds of:
14 Strict HSPUs / Kipping HSPUs / Pike HSPUs on box / HR Push Ups
14 Front Rack Barbell Lunges (135/95)
22 T2B / Hanging Knee Raises
22 Burpee Box Jump Overs (24/20)

Time Cap: 16 mins
Metcon
Optional Extra Work

Complete 4 sets of:
8 Banded DB Bench Press (TX130)
8/side Single Arm Landmine Rows (TX130)
20-25 sec L-Sit on paralletes / on bar
Rest 2 mins

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