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Daily Workout WOD, December 17, 2021

17 Dec, 2021


90 secs/side Hip & Knee External Rotation

Then complete 3 sets of the following:
200m Run
5 Single Arm DB Snatches (left arm)
5 Single Arm OH DB Reverse Lunges (left arm)
5 Single Arm OH DB Squats (left arm)
Then same thing with the right arm

Technical Focus: Hang Squat Snatch + Squat Snatch

Work with sets of 3 x(1+1)
Add weight and perform 3 sets here.
On the Squat Snatch, go slow from the floor and look at a straight line bar path as much as possible. Try to get the bar to the same point of contact as you did with the hang.

Snatch (Weight)
Complete the following:
3 min of max reps at 80%
Rest 2 mins
4 mins of max reps at 85%
Rest 2 mins
5 mins max reps at 90%

The logical way to work this is to aim for 1 rep every 30 secs in the 3 mins, 1 rep every 45 secs in the 4 mins, and 1 rep every min for the 90%!

Those not comfortable with the barbell Snatch can perform OH BB or DB Lunges.

Metcon (Time)
AQAP complete:
20 OH Squats (135/95) or 30 DB Front Squats (50/35 – 35/20)
30 Power Snatches (135/95) or 60 Alternating DB Snatches (50/35 – 35/20)

Time Cap: 8 mins

The goal here is to choose a weight where you can go unbroken on the squats, and then go for singles with the exact same pace from beginning to end in the Power Snatches.

Optional Extra Work

Complete 2-3 sets of:
45-60 secs/side Side Plank
15-20 Banded Reverse Crunches or (or no band)
Rest as needed

Every 2 min 30 secs x 20 mins:
1 min Max Cal Row

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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