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Daily Workout WOD, November 1, 2021

01 Nov, 2021

11.1.21

Metcon
200m Run
1 min/side Banded Bent Over Lat Stretch
1 min Spiderman Lunges with Thoracic Rotation
1 min Banded Pull Apart
1 min OH Plate Reverse Lunges & Reach
1 min OH Barbell Lunges
1 min OH Squats (T33X1)
2 sets of 1 min Snatch Balance with an empty barbell
Metcon
As a warmup and technical focus complete 3 sets of:
5 Squat Snatches with a slow tempo to knees
Snatch (EMOM x 10 mins: 1 Squat Snatch)
Build to your heaviest 1RM Squat Snatch for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6/side OH Barbell Lunges (135/95)
15ft HS Walk / 2 Wall Walks
12 T2B / Hanging Knee Raises
Metcon
IN CLASS CORE WORK
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs
Metcon
Optional Extra Work

AQAP complete:
1 mile run

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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