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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)

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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