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Daily Workout WOD, November 10, 2020

10 Nov, 2020

11.10.20

Metcon
Complete 3 sets of:
6 Banded Pull Downs (6 sec hold at the bottom)
6 Banded Reverse Flys (6 sec hold at the top)
6/side Half Kneeling Bottom-up KB Press

Then complete 3 sets of:
5 Kick up to handstand – down in 3 secs
10 Hanging Scapula Retractions

Push Press (Weight)
Complete 3 sets of:
Max Reps Strict HSPUs (down in 3 secs)
Rest 1 min
Max Horizontal Ring Rows
Rest 1 min
10 Push Press
Rest 1 min

The goal today is to get to a perfect 10 rep max in your Push Press. Do not cheat technique.
For the Ring Rows, put your feet on a box/bench.
For the HSPUs ensure you descend for 3 secs for each rep or switch to pike HSPUs with your feet on box. No strict with Abmat today. Aim for a lot of strict reps with a full range of motion.

Metcon (4 Rounds for reps)
Complete 4 sets of 1 min on / 1 min off of:
Devil’s Press (35/20)
GHD Sit Ups / Feet on Bench Crunches
Row or Assault Bike for calories
DUs / Singles

Aim for your max reps on each movement. Respect the 1 min break between each and push as hard as you can during your working minutes.

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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