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Daily Workout WOD, November 18, 2020

18 Nov, 2020

11.18.20

Metcon
EMOM x 8 mins:
1. 8/side Dead Bugs
2. 12 Explosive Russian Swings
3. 10-15 Scapula Pull Ups
4. 8/side Slow Mountain Climbers
Metcon
EMOM x 6 mins:
1. 10-20 sec False Grip Pull Up Hold
2. 15 Hollow Rocks / 20 sec Hollow Hold
Metcon
Every 3 mins x 12 mins:
4-8 Ring MUs or Bar MUs / 8-12 C2B or Pull Ups
10 Toes 2 Rings / 8-12 T2B or Hanging Knee Raises
10 Burpee Box Jumps (24/20)

Go as fast as possible on each set ensuring high quality on all gymnastic movements.
Metcon (Time)
AQAP complete:
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
12 Push Ups

Time Cap: 5 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
30 DUs / 50 Singles

Time Cap: 5 mins

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
4 Strict Pull Ups
15 Air Squats
Metcon
Optional Extra Work

Complete 4 sets of:
1 min Sled Push at a weight you can move for the entire minute without stopping
4-6 Rope Climbs
25 GHD Sit Ups
Rest 3 mins

Complete 3 sets of:
6-8/side DB Z Presses
Rest 20 secs
10 Ring Reverse Flys
Rest 2 mins

Complete 3 sets of:
10/side Half Kneeling Banded Anti-Rotation
1 min/side Side Plank
Rest 90 secs

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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