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Daily Workout WOD, November 20, 2020

20 Nov, 2020

11.20.20

Metcon
90 sec/side Bent Over Hamstring Distraction
Then for 7 mins cycle through:
6/side OH Plate Reverse Lunges
15/side Banded Monster Walks
10 Banded Slides
10/side Single Arm DB Push Press
Squat Clean and Jerk (Every 2 mins x 12 mins: 3 reps)
Perform first set at 75% of 1RM then all other sets at 80%.
Take 10 secs between each rep, focus on the same setup each time in front of the bar.

Rest 2 Minutes
Squat Clean and Jerk (Weight)
3 rds of:
Every 20 secs for 2 mins:
1 at 70%
(Rest 90 secs between rounds)

This will be tough but take the opportunity to get in some perfect reps while breathing well.

Metcon (Time)
AQAP complete 2 rounds of:
15 DB Deadlifts (50/35)
12 DB Hang Cleans (50/35)
9 DB Push Press (50/35)
8/side DB Front Rack & Overhead Lunges
20 DB Thrusters

Time Cap: 10 mins

Choose a weight with which you can go unbroken from the Deadlifts until you reach the Thrusters.
If you feel good try to hit the Thrusters unbroken. Otherwise break them up into a max of 2 sets.

Metcon
Optional Extra Work

Complete 2 sets of:

EMOM x 6 mins:
1. 1 Legless Rope Climb
2. 4-8 Bar MUs + 3-6 Kipping Parallete HSPUs
(Rest 2 mins between both EMOMs)

Complete 2 sets of:

EMOM x 4 mins:
1. 20 Push Ups + 30 DUs / 60 Singles
2. 20 T2B
(Rest 2 mins between both EMOMs)

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