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Daily Workout WOD, November 6, 2020

06 Nov, 2020

11.6.20

Metcon
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
Metcon
IN CLASS CORE WORK
For 7 mins (rest as needed)
15-20 Hollow Rocks (20 sec Hollow Hold)
15-20/side Side V-UPs / Side Crunches
Metcon
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
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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