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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
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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