Daily Workout WOD, November 4, 2021

04 Nov, 2021

11.4.21

Metcon

1 min Assault Bike or Row
Then for 8 mins cycle through 40 secs on, 20 secs off of the following movements:
Alternating DB Hang Snatch
Traveling Plank (Forearm to Hand)
Down Ups
Box Step Ups

Metcon (Time)

AQAP complete 3 rounds of:
20 Lateral Box Jumps (24/20)
20 Double DB Hang Snatch (35/20)

Time Cap: 10 mins

Rest 5 Mins

Metcon (Time)

AQAP complete 3 rounds of:
500/400m Row or 30/24 Cal Assault Bike
16 T2B / Hanging Knee Raises

Time Cap: 10 mins

Rest 5 Mins

Metcon (AMRAP – Rounds and Reps)

AMRA x 10 mins
5 Wall Walks
20 Jump Squats
20 Ring Rows

Metcon

Optional Extra Work

AMRAP x 10 mins (with a weighted vest):
3-5 Strict Pull Ups
10 DB Push Ups
15 Air Squats

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, November 4, 2021

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