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Daily Workout WOD, November 26, 2020

26 Nov, 2020

11.26.20

Metcon
In 8 ins complete 2-3 sets of:
8/side Banded Side Clams
8 Banded KB Goblet Squat
15 Beat Swings
1 min Row/Bike/Run
Front Squat (Weight)
In a 15 min window complete 5 sets of 3 reps with a 2 sec pause at 90 degrees on the way down.
Build to a heavy 3 rep for the day.
Metcon (Time)
AQAP complete:
9-7-5 Ring MUs / Bar MUs / C2B or Pull Ups
20-15-10 DB Thrusters (50/35)

Time Cap: 6 mins

Rest 6 Mins
Metcon (Time)
AQAP complete 3 rounds of:
25 Wall Balls (30/20)
25 C2B / Pull Ups / Jumping C2B / Jumping Pull Ups

Time Cap: 6 mins

Only take the 30/20 Wall Balls if you can go unbroken on the first round!

Rest 6 Mins
Metcon (Time)
AQAP complete:
50 Ring Dips Kipping Ring Dips
50 Air Squats
50 T2B
50 Sideways Box Jumps (24/20)
50 Push Ups

Time Cap: 6 mins

Scaled Version:
30 Kipping Ring Dips / Banded Rig Dips / Push Ups
50 Air Squats
30 T2B / Hanging Knee Raises
30 Sideways Box Jumps / Step Ups (24/20)
30 Push Ups / Elevated Push Ups

Metcon
Optional Extra Work

Complete 3 sets of:
8(-1) DB Bench Press
Rest 20 secs
15 Ring Rows (TX020)
Rest 90 secs

Complete 3 sets of:
8 Barbell Curls (T2120)
Rest 30 secs
12 Supine Barbell Extensions (T2120)
Rest 90 secs

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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