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Daily Workout WOD, November 20, 2019

11.20.19

Metcon
10/side Side Lying Windmills with PVC Roller
10/side Bird Dogs
10 Banded Scapula Push Ups
30 secs/side Half Kneeling Bottoms Up KB Hold
5/side Dragon Lunges (hold for 5 secs at the bottom)
Push Jerk (Complete 4 sets of 5 reps at 75%)
Rest 30 secs after each set and then complete
Max reps (-2) C2B Pull Ups or 1 min of practice
rest 2 mins between rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins of:
10 Deadlifts (225/155)
10 T2B
10 Burpee Box Jump Overs (24/20)
Metcon
Optional Extra Work

Complete 4 rounds of:
15-20 Unbroken Wall Balls (30/20)
25-50ft HS Walk
100 DUs / 150 Singles
Time Cap: 10 mins

Complete:
15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch

Complete 2 sets of:
20 Banded Pull Aparts (slow and controlled)

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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