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Daily Workout WOD, November 2, 2021

02 Nov, 2021

11.2.21

Metcon
1 min Assault Bike or Row

Then EMOM x 9 mins:
1. 30 secs Active Hang on bar
2. 30 secs OH Single DB Straight Leg Crunches
3. 30 secs Pike Feet on box HS Shoulder Taps

For the 2nd round switch the Active Hang for Beat Swings
For the 3rd round use 10 Ring Rows (T2201)

Metcon
EMOM x 9 mins:
1. 1 min Max Strict HSPUs / Feet or Knees on box Pike HSPUs / Push Ups
2. 1 min Max Ring or Bar MUs / C2B or Pull Ups / Jumping Pull Ups
3. Rest
Metcon (Time)
AQAP complete:
15/10 Cal Assault Bike or 20/15 Cal Row
27-21-15-9-6-3 Box Jumps (24/20)
27-21-15-9-6-3 C2B Pull Ups / Pull Ups / Ring Rows
27-21-15-9-3 Kipping Ring Dips / Push Ups / DB Strict Press with neutral grip (25/15)
27-21-15-9-6-3 Ab Mat Sit Ups

Time Cap: 20 mins

For this metcon, choose the exercise that is one step down from what you were doing in the previous EMOM. For example, if you did C2B Pull Ups in the EMOM, then perform Pull Ups in this workout.

Metcon
IN CLASS MOBILITY
1 min/side Lat Stretch on floor
1 min/side Pec Stretch on post
Metcon
Optional Extra Work

Complete 3-4 sets of:
12 DB Incline Bench Bent Over Rows
12 Prone Trap Raises
Rest 90 secs

Complete 3 sets of:
8-12 Ring Biceps Curls
8-10 Banded Triceps Pull Downs
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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