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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
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips