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Daily Workout WOD, November 18, 2019

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11.18.19

Metcon
2 mins/side Banded Couch PNF Stretch
Then complete 2 sets of:
10/side RNT Front Rack Split Squats
30 sec Banded Squat Hold
10 Banded Slides
Front Squat (In 18 mins complete 5 sets of 5 reps)
Rest 2 mins between sets
Build to heavy 5 rep for the day

Rest 2 Minutes
Metcon
EMOM x 10 mins:
1. 4 Thrusters (heavy)
2. 25-50ft HS Walk / 30 secs of HS Shoulder Taps or Wall Climbs
Metcon (Time)
AQAP complete 5 rounds of:
10 Thrusters (115/80)
12 Burpees over Bar (bar facing)

Time Cap: 10 mins

The goal should be to go UNBROKEN on the Thrusters and then a steady pace on the Burpees.

Metcon
Optional Extra Work

AQAP complete:
15-12-9 Hang Power Cleans (185/125)
7-5-3 Burpee Ring MUs
(scaling option for the MUs: Burpee Bar MUs or Burpee C2B Pull Ups but 10-8-6)
Time Cap: 7 mins

Forearm Front Plank on Swissball
3-4 sets of 45 secs
Rest 1 min 15 secs

3 sets of 25 reps:
Feet on Bench Crunches

Archives Previous WODs
Daily Workout - Tue, Jan 31
Metcon

200m Run

1 min/side Banded Lat Stretch

1 min/side Front Rack Banded Stretch

30 secs/side Single Leg Jumps

30 sec Standing Jumps

1 min Single Under Jump Rope

Technical

In 4 mins build up to a heavy 5 rep of:

1 Hip Muscle Clean + 1 HangMuscle Clean

Focus on driving you leg, aggressively use your hips, all without bending your knees.

Hang Power Clean (Every 90 secs x 9 mins (6 rds): 5 Hang Power Cleans at 60-80% of your 1RM)

All reps controlled and peformed for quality!

Perform last 2 sets at one weight

Metcon (Time)

AQAP complete 7 sets of:

30 DUs / Singles

5 Hang Power Cleans (135/95 - 95/65 - 75/55)

7 Thrusters

9 C2B Pull Ups / Pull Ups / Ring Rows

Rest 1 min

Time Cap: 18 mins

In Class Mobility

2 mins/side Banded Hamstring Stretch

Optional Extra Work

Complete 3 sets of:

600m Run at 80% + 10 Shuttles (down and back of 25ft =1)

Rest 4 mins

Complete 6 sets of:

400m Run

Rest 2 mins between each run