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Daily Workout WOD, November 5, 2019

11.5.19

Metcon
1 min/side Knee & Hip External Rotation
1 min Bench T-Spine
Then complete 2 sets of:
30 sec KB Goblet Squat Hold
10/side OH Reverse Lunges
5 Hip Cleans + 5 Front Squats + 5 Push Press
Squat Clean + Front Squat + Jerk (Every 90 secs for 18 mins (12 rds): 1 + 2 + 1)
Perform movements as a complex

After each complex perform one of the following plyometric moves:
RX – Kneeling Position to Squat to Box Jump
Intermediate – Kneeling Position to Squat
Beginner – 3 Box Jumps

Start at 70% of your 1RM Squat Clean & Jerk
(work on catching your bar in the hole, not at 90 degrees and then going down)

Metcon (3 Rounds for reps)
Complete 3 sets of:
1 min Hang Squat Clean to Thrusters (185/125)
1 min DUs / Singles
1 min HS Walk / Wall Climbs / Walk Out to Push Ups
1 min Burpees to a 6" Target
Rest 2 mins

Hit the HSCTT like there’s no tomorrow!
Weight on the HSCTT should be so that you can hit at least 7 reps each min. If you are unable to do so then scale weight accordingly
DUs are there to catch your breath
Every 5 ft in the HS walk counts as 1 rep
Metcon
Optional Extra Work

Perform 1 additional set of the previous workout. Take 3-4 minutes here before this set and go hard!

Every 2 mins for 12 mins:
15 sec Assault Bike Sprint

If you have more time:
Assault Bike or Row
8 sets of 20 secs hard, 40 secs off
Rest 2 mins
12 sets of 40 secs at PAM, 20 secs rest
Rest 2 mins
8 sets of 10 secs hard, 50 secs off

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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