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Daily Workout WOD, November 24, 2020

24 Nov, 2020


90 sec/side Overhead Banded Distraction

EMOM x 8 mins:
1. 12 Snatch Grip Romanian Deadlift to below knees
2. 6/side Overhead Reverse Lunges
3. 10 Prone PVC Shoulder Extensions
4. 30 sec/side Fire Hydrants

Power Snatch (Every 3 mins x 12 mins: 10 Touch and Go reps)
Start with a weight that is pretty easy. Start your second set with a moderate weight, your third and fourth sets should be a fight from rep 8-10. Watch out as you can hit the wall pretty quickly on this one, that’s why they all have a good rest between each attempt.
Metcon (Time)
AQAP complete:
30-25-20-15-10 Wall Balls (20/14)
20-16-12-8-4 Alternating DB Snatches (50/35)
30-25-20-15-10 Sideways Box Jumps (24/20)
15 T2B (in each set)

Time Cap: 15 mins

Try to keep the reps unbroken through each exercise. The DB Snatches will get a bit heavy. Choose a weight across the board that you can move efficiently.

In 7 mins complete up to 3 sets of:
12/side Powell Raises (thumbs down)
12/side Seated DB External Rotation
Optional Extra Work

Complete sets of:
5(-1) Strict Press
Rest 2 mins between each set

Complete 3 sets of:
5 Strict Press (at 80% of above weight)
Rest 1 min between each set

Complete 3 sets of:
8-10 GHD Raises
Rest 30 secs
8-10 Sandbag Hip Thrusts (100/80) – hold 3 secs at the top
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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