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Daily Workout WOD, November 21, 2019

11.21.19

Metcon
2 min Bench T-Spine Stretch
Complete 3 sets of:
10 Banded DB Squats
3 Single Arm DB Press + 3 Push Press + 3 Split Jerks (each arm)
15 Pronated Grip Banded Pull Aparts
5 Vertical Jumps
Clean and Jerk (EMOM x 8 mins: 2 at 80% of 1RM)
You are not meant to build in weight here but start with the 80% in the first minute. So ensure you have a thorough warm up.
Metcon (Time)
AQAP complete:
5 Ring MUs (Scale to 12 C2B Pull Ups or 12 Pull Ups)
Then:
7-6-5-4-3-2-1
Power Clean (70% of 1RM PC)
Front Squat (with same bar/weight)

Time Cap: 15 mins
Metcon
Optional Extra Work

AQAP complete:
20 Devil’s Press (50/35)
4 x 25ft Double DB Front Rack Walking Lunges (50/35)
50/40 Cal Assault Bike
4 x 25ft Double DB Front Rack Walking Lunges
20 Devil’s Press (50/35)

Complete 3 sets of:
Max Reps Strict T2B
Rest 2 mins

Complete 2 sets of:
1 min/side Side Plank
Rest 30 secs
15 Prone Trap Raises (light)
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips