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Daily Workout WOD, November 6, 2020

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06 Nov, 2020


90 secs/side Overhead Banded Distraction

Then for 7 mins:
1 min Row
5/side Hang DB Snatch
5/side DB Squat Snatch
6/side Dead Bug with band

Snatch (Every 30 sec for 12 rds: 1 Squat Snatch 65% of 1RM)
6 mins
Snatch (Every 45 sec for 8 rds: 1 Squat Snatch 75% of 1RM)
6 mins
Snatch (EMOM x 6 mins: 1 Squat Snatch at 85% of 1RM)
Metcon (Time)
AQAP complete:
30 Power Snatch (135/95)
30 OHS (115/80)
15/side OH BB Lunges (95/65)

Time Cap: 12 mins
For 7 mins (rest as needed)
15-20 Hollow Rocks (20 sec Hollow Hold)
15-20/side Side V-UPs / Side Crunches
Optional Extra Work

EMOM x 12-16 mins:
1. 30 secs Top of Ring Dip Hold
2. 30 sec Bottom of Ring Dip Hold
3. 20 sec Chest to Ring False Grip Hold
4. 20 sec False Grip Hang Hold

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean