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Daily Workout WOD, November 5, 2020

05 Nov, 2020

11.5.20

Metcon
Complete 2 sets of:
1 mins PVC Pass Throughs
5 Scapula Retractions to 10 Beat Swings
5/side Single Arm DB Push Press to Split Jerk
10 Med Ball roll out with forearms
Metcon (Time)
0:00 – 15:00:
1500/1000m Row
Then complete 3 rounds of:
7 Bar MUs / 14 C2B Pull Ups or Pull Ups
7 Shoulder to Overhead

For S2O:
Rx – 135/95
Rx+ – 155/105
Back Squat (Weight)
15:00 – 30:00:
Build to your best 2 rep Back Squat for the day
Metcon
30:00 – 35:00: Rest/Transition
Metcon (Time)
35:00 to 47:00:
30-20-10 T2B / Hanging Knee Raises
12-8-4/side Double KB Front Rack Lunges (70/53)
Metcon
Optional Extra Work

Choose between one or the other here:

#1 – Gymnastic
AQAP complete 10 rounds of:
18/15 Cal Assault Bike (just legs) + 1 Legless Rope Climb or 1 Rope Climb

#2 – Strength
AQAP complete 4 rounds of:
400m Run
5-7-9-11 Bar Facing Burpees + Thrusters (95-105-110-115/ 135-145-155-165)

(Scale the Thrusters by 10lbs on each if you know you can’t get the 165)

Complete 3 sets of:
1 min Pec Stretch
12 Prone Trap Raises off of bench
12/side Powell Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins