Daily Workout WOD, November 12, 2019

11.12.19

Metcon

In 10 mins complete 3 sets of:
15/10 Cal Row
8 Romanian Deadlifts
8 Touch and Go Cleans
8 Kipping Ring Rows
8 Scapula Retractions
16 Beat Swings

Overhead Squat (3 sets of 10 reps building)

In 20 mins complete 3 sets of:
10 Overhead Squats
Rest 30 secs
1 min HS Walk practice
Rest 3 mins

HS Walk Scaling Options:
HS Shoulder Taps either with feet on wall back to the wall, feet on wall facing the wall or feet on box

Metcon (Time)

AQAP compete:
20-40-60-80-100 DUs
12-16-20-24-28 Alternating DB Snatches (50/35)
1 Rope Climb
10-15-20-25-30 Hand Release Push Ups

Time Cap: 15 mins

(Perform 1 Rope Climb each round)

Metcon

Optional Extra Work

Complete 3-4 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
Max L-sit on bar
Rest 90 secs

Complete 3 sets of:
12 Seated DB External Rotations – only perform the down portion, use your other hand to bring your DB back up
12 Prone Swimmer (2 sec hold)
20 Bent over Banded Reverse Flys

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, November 12, 2019

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