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Daily Workout WOD, December 21, 2021

21 Dec, 2021

12.21.21

Metcon
1 min Assault Bike or Row

Then for 3 mins cycle through:
5 Inchworms
5 Down Ups
5 Scapula Push Ups

Then for 3 mins cycle through:
8 Banded Pull Apart
8 Ring Rows
8 Shoulder Activations

Metcon
In a 15 min window complete:
5-4-3-2-1 Weighted Pull Ups / Max Rep Strict Pull Ups / 5-4-3-2-1 Banded Strict Pull Ups
Rest 90 secs
5-4-3-2-1 Weighted Ring or Bar Dips / Banded Bar Dips
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
3-6-9-12-15-18-21-etc… Kipping HSPUs / HR Push Ups
3-3-3-6-6-6-12-12-12-etc… Power Cleans (@185/125)

DB Power Cleans for beginners

Rest 5 Mins
Metcon (Distance)
5 min for Max Distance on the Rower or Assault Bike
Metcon
Optional Extra Work

EMOM x 20 mins:
1. 2 x 50ft Sled Push / 4/side Hard DB Step Ups
2. 30-40 sec Double KB Front Rack Hold
3. 30 secs/side Single Arm OH DB Hold
4. Rest

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