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Daily Workout WOD, November 9, 2020

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09 Nov, 2020


90 secs/side Hip & Knee External Rotation on floor

Complete 2 sets of:
10 Banded KB Goblet Squats (T33X1)
10 Banded Push Ups (mini band around forearms)

Then complete 2 sets of:
10 Behind the neck Snatch Grip Push Press
10 Banded Wall Slides

Behind the Neck Split Jerk (EMOM x 8 mins: 1 rep at 65-75% of 1RM OHS)
Perform Split Jerk movement where bar starts in the back rack position
Power Clean + Overhead Squat (EMOM x 8 mins: 1 + 3)
Try to receive the barbell and then go directly into that Push Jerk to get to your Overhead Squat position. If your hand width is too narrow ensure to regrip directly while performing the Push Jerk or double bounce in the dip to get the correct width.

Workwith about 70-80% 1RM or build to a perfect 3 rep OHS
Metcon (Time)
AQAP complete:
20-40-60-80-100 DUs
2-4-6-8-10 Overhead Squats (at 60% of 1RM)
4-6-8-10-12 Strict Pull Ups
10-20-30-40-50 Air Squats

Time Cap: 15 mins
Optional Extra Work

Complete 3 sets of:
10(-1) Incline DB Bench Press
Rest 30 secs
10(-1) Incline DB Bent Over Row (T2120)
Rest 2 mins

Complete 3 sets of:
12 DB Shrug with External Rotation
30 sec L-Sit on bar
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs