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Daily Workout WOD, November 18, 2019


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
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.

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
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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