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Daily Workout WOD, November 1, 2021

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01 Nov, 2021


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
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
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs
Optional Extra Work

AQAP complete:
1 mile run

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs