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Daily Workout WOD, November 23, 2020

23 Nov, 2020

11.23.20

Metcon
In 10 mins complete:
2 mins Baby Squat on wall
Then 2-3 sets of:
10 Banded Hip Thrusts
8/side Banded Deadbugs
6 KB Banded Thrusters
Metcon
Every 30 secs x 5 mins (10 rds):
1 Weighted Box Jump (with med ball at desired weight)
Squat Clean + Hang Squat Clean + Split Jerk (Every 2 mins x 16 mins (8 rds): 2 + 1 + 2)
Perform the movements as a complex as possible

Work up to your heaviest complex for the day.
Start with 65% of your 1RM Squat Clean & Jerk.
Use 3 sets to ramp up.
There is no touch and go with the 2 Squat Cleans. It is a pretty long complex with 5 heavy reps so ensure to take your time between each type of clean.
Focus on keeping the bar path as close as possible with your lats contracted all through the 2 pulls.
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20/15 Cal Row
Then Max Squat Clean & Jerks (95/65)

Rest 2 mins

AMRAP x 2 mins:
30 DUs / 60 Singles
5 Burpee Box Jump Overs (24/20)
12 KB Swings (70/53)
5 Burpee Box Jump Overs (24/20)

Rest 2 mins

For the first AMRAP we wnt to work for at least 45 secs on Squat C&Js.
Count only Squat C&Js for the first AMRAP while the second AMRAP is total reps. Add the two scores together for total of one completed round.
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 1-5 Strict Ring MUs (down in 4 secs) / 4-6 Banded Strict Ring MUs
2. 20 sec Hollow Hold

AMRAP x 9 mins:
15 GHD Sit Ups / 15 Feet on Bench Crunches
1-5 Ring MUs / Bar MUs
50ft Double KB Overhead Walking Lunges (53/35)
(Overhead trouble = Double KB in a Front Rack Position)

EMOM x 9 mins:
1. 10-20 sec Strict Pull Up Hold / Top of Ring Row Hold
2. 30 sec Top of Ring Hold Externally Rotated / Top of Bar Dip
3. 8-10 45 degrees Ring Roll Outs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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