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Daily Workout WOD, November 19, 2020

19 Nov, 2020

11.19.20

Metcon
For 8 mins cycle through:
1 min Row/Bike
10 Banded KB Goblet Squats (T33X1)
10 Scapula Pull Ups
15 Banded Pull Aparts
5 Kick up to a 5 sec Handstand Hold
Back Squat (Weight)
In 20 mins complete 5 sets of:
5 Back Squat (78-83% of 1RM)
Rest 1 min
4-8 Kipping HSPUs (advanced can use deficit)
Rest 1 min
Metcon (Time)
With a running clock:
0:00-5:00
14-12-10-8-6-4-2
KB Swings (70/53)
C2B Pull Ups
HSPUs
Metcon
5:00-8:00
Rest
Metcon
8:00-16:00
EMOM x 8 mins:
6/5 Cal Assault Bike or 8/6 Cal Row + 4 Power Snatch (115/80)
Metcon
16:00-19:00
Rest
Metcon (Time)
19:00-24:00
15-10-5
Power Snatch (135/95)
Burpee Box Jumps (24/20)
Metcon
Optional Extra Work

Complete 3 sets of:
8 Alternating DB Bench Press
Rest 2 mins

Complete 3 sets of:
10 Incline Bench DB Bent Over Rows
15 Pikes on the Rower
10 DB Reverse Flys
Rest 90 secs

Complete 3 sets of:
10 DB Reverse Curls
Rest 30 secs
10 Banded Triceps Pull Down (T2120)
Rest 2 mins

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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