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Daily Workout WOD, November 27, 2020

27 Nov, 2020


Snatch (Weight)
Squat Snatch Ladder

1-2: Max Effort at 70% of 1RM
2-3: Rest / Transition
3-4: Max Effort at 75% of 1RM
4-5: Rest / Transition
5-7: Max Effort at 80% of 1RM
7-8 : Rest / Transition
8-10: Max Effort at 85% of 1RM
10-11: Rest / Transition
11-14: Max Effort at 90% of 1RM

This is a repeat from exactly one year ago. If you remember your numbers try to hit a bit higher than last time.

Beginners of if you are not comfortable with the Squat Snatch: use one weight all the way through. Work with a moderate weight that allows you to have great technique on every rep. Consistency is the key here!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
4 Power Snatch (70% of 1RM)
25ft HS Walk / 30 sec Practice / 3 Wall Walks

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
1 Legless Rope Climb
20 GHD Sit Ups / Feet on Bench Crunches
40 DUs / 60 Singles
Optional Extra Work

Complete 5 sets of:
250/200m Row at 1,000m time trial
250/200m Row recovery
200/150m Row Sprint
Rest 3 mins

The first 250m should be at your 1000m pace
Don’t cut your rest! If you feel it is too easy, go harder!

Archives Previous WODs
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.
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
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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