Daily Workout WOD, November 7, 2019

11.7.19

Metcon (Time)

A.For time
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
Strict Press (115/80)
Russian KB Swings (70/53)

Time Cap: 10 mins

Rest 5 Mins

Metcon (Time)

20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches (50/35)
1 Arm OH DB Lunges
Toes 2 Rings

Time Cap: 10 mins

Rest 5 Mins

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Calorie Row
Calorie Assault Bike
Burpees to 6" Target

Time Cap: 10 mins

If there are not enough Assult Bikes use 25ft Shuttle Runs.
Each down and back (50ft total) = 1 rep

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs