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Daily Workout WOD, November 14, 2019

11.14.19

Metcon
In 10 mins complete 2 sets of:
45 sec Banded Pull Through
45 sec PVC Good Mornings
45 sec Banded Hip Thrust Hold
45 sec Pike Handstand Hold (or off of box)
Deadlift (In 15 mins complete 3 sets of max reps)
Complete 3 sets of:
Max Rep Deadlifts at 80%
Rest 30 secs
Max Rep Unbroken Strict HSPUs
Rest 3 mins

For the HSPUs try to choose a height where you can hit at least 5-6 reps unbroken

Metcon (AMRAP – Reps)
Partner AMRAP x 5 mins:
Burpee Bar Muscle Ups

Separate as you wish!
Scale Burpee Bar Muscle Ups for Burpee Jumping Strict Pull Ups

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 5 mins:
12 C2B Pull Ups
15 KB Swings (53/35)

Separate as you wish with one working and one resting

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 7 mins:
7 Synchronized Burpees
7 Synchronized T2B
7 Synchonized Strict Ring Dips

Scale T2B to Hanging Knee Raises
Scale Strict Ring Dips to Push Ups
Metcon
Optional Extra Work

Complete 3 sets of:
12-10-8 Seated Single Arm DB Strict Press
12-10-8 DB Incline Bench Bent Over Row
12 Ring Bicep Curls
Rest 90 secs between sets

Complete 3 sets of:
8/side Barbell Windshield Wipers
12/side Banded Deadbugs
12 Weighted Prone WTY (go slow and controlled)
Rest 90 secs

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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