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Daily Workout WOD, December 16, 2021

16 Dec, 2021

12.16.21

Metcon
1 min Assault Bike or Row
Then EMOM x 8 mins:
1. 50 secs Bodyweight Romanian Deadlifts to Air Squats
2. 8/side Single Arm DB Push Press
3. 6 Single DB Thrusters (3 sec pause at the bottom and top)
4. 15 Scapula Pull Ups + 15 Hollow Rocks (15 sec Hollow Hold)
Metcon (Distance)
Partner AMRAP x 28 mins:
#1 – 2 mins Assault Bike or Row for MAX DISTANCE
#2 – 3 Wall Walks + 10 C2B Pull Ups / Pull Ups / 15 Supine Body Rows
+ 8 Burpees over Bar (facing)

*Every 2 mins each partner completes 10 Thrusters (95/65) or DB Thrusters (35/20)

The goal is for your team to accumulate the maximum distance possible.
A starts on the cardio machine while B is on the mix modality station. They both work for 2 mins. At the end of the 2 mins they must perform 10 Thrusters either with a bar or DBs. Then they can switch and go to the next station. That means that A will now be at the mix modality movements while B is on the cardio machine.
Dumbbell Bench Press (Weight)
In 10 minutes complete 3 sets of:
10(-1) DB Bench Press
Rest 30 secs
10/side Landmine Single Arm Rows
Rest 30 secs
10 DB Hammer Curls (T2120)
Rest 30 secs
25 Feet on Bench Crunches or DB Anchored Sit Ups
Rest 30 secs
Metcon
Optional Extra Work

Complete 2-3 sets of:
12 DB Reverse Flys
12 Weighted Prone WTY

Compete 3 sets of:
2 x 50ft Sandbag Carry
Rest 2 mins
50ft Farmer’s Carry
Rest 2 mins
50ft Sled Push
Rest 2 mins

*This is a « strongman » circuit so go as heavy as possible on the first set. Warm up well on this one.

Complete 2-3 sets of:
15 Banded Leg Curls (T2120)
5 GHD Back Extensions (hold for 10 secs – squeeze your glutes!)
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins