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Daily Workout WOD, December 20, 2021

20 Dec, 2021

12.20.21

Metcon
200m Run
Then for 8 mins cycle through:
5/side Deep Lunges
5/side Squat to Thoracic Rotations
30 sec Banded Squat Hold
5 Banded KB Squats (T32X1)
5/side Banded Lateral Walks
Front Squat (In 15 mins build to heaviest 1 rep for the day)
All beginners (or anyone not ready to push with heavy weight) can build to a heavy 5 rep

Rest 3 Mins
Front Squat (Max Reps at 80% of your heaviest 1 rep)
Beginners can use 80% of heaviest 5 rep

Rest 3 Mins
Front Squat (Max reps at 70% of your heaviest 1 rep)
Beginners can use 70% of heaviest 5 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B / HKR
Metcon
Optional Extra Work

Complete 3 sets of:
1 min/side Side Plank
Rest 1 min

Every 2 mins x 10 mins:
1 Hang Power Snatch + 2 TNG Power Snatches
(start at 70% and work up to your best of the day!)

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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