Daily Workout WOD, November 28, 2019

11.28.19

Metcon

EMOM x 8 mins:
1. 45 secs Samson Stretch
2. 10-15 Med Ball Squat Cleans
3. 8 Jump Squats (as high as you can)
4. 10 Muscle Cleans from below the knees (work on quad contact and elbow speed)

Clean (Weight)

0-3 mins: Every 20 secs 1 at 75% (9 attempts)
3-4 mins: Rest/Transition
4-8 mins: Every 30 secs 1 at 80% (8 attempts)
8-9 mins: Rest/Transition
9-15 mins: Every 45 secs 1 at 85-90% (8 attempts)

Metcon (Time)

AQAP with a partner complete:
100-70-40 C2B Pull Ups
50-40-30 Power Cleans (50% of 1RM)
80-60-40 Box Jumps (24/20)

Time Cap: 20 mins

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Daily Workout WOD, November 28, 2019

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Daily Workout WOD, November 28, 2019

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!