Daily Workout WOD, November 19, 2019

11.19.19

Metcon

2 mins/side Bent over Banded Lat PNF Stretch
EMOM x 6 mins:
1. 15 Wall Slides
2. 5/side 1 arm OH DB Lunges
3. 15 Prone Grip Banded Pull Aparts

Metcon

Rope Climb Skill Work

Metcon (Time)

"2019 CF GAMES REMIX"
AQAP complete 4 sets of:
5 Squat Snatches at 75% of your 1RM
2 Legless Rope Climbs
30/22 Cal Assault Bike (hard)
Rest 2 mins

Time Cap: 22 mins
If there are not enough bikes then 35/28 Cal Row
If you cannot perform a Legless Rope Climb then PErform a Regular Rope Climb

500m Row (Time)

Max Effort 500m Row

Rest 3 Mins

500m Row (Time)

Max Effort 500m Row

Metcon

Optional Extra Work

Hit one more 500m Sprint on the Rower

Complete 3 sets of:
30 sec Top of Ring Dip
20-30 sec Chin Up Hold
30 sec Bottom of Ring Dip Hold
30 sec Hollow Hold

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, November 19, 2019

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