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Daily Workout WOD, November 5, 2021

05 Nov, 2021

11.5.21

Metcon
200m Run
30 DUs or Singles
90 secs/side Couch Stretch

Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotate

Then complete 2 sets of:
5 Hang Muscle Cleans
5/side Front Rack Reverse Lunges
5 Front Squats

Metcon
5 mins of Technical Warm Up

1. 8 Hip Squat Cleans
2. 8 High Hang Squat Cleans
3. 8 Hang Squat Cleans
4. 8 Squat Cleans from the floor

Hang Squat Clean + Squat Clean (EMOM x 10 mins: 1 + 1 (building))
Perform the listed movements as a complex
Front Rack Lunge (Weight)
In an 8 min window build up to your heaviest 5/side Front Rack Lunges for the day

Barbell starts on the ground!!!

Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins of:
7 Hang Squat Cleans (135/95)
30 DUs / 30 Singles

Rest 1 min between sets

Go hard on each set! These are suppose to be sprints. Get a fast pace and keep it all the way through!!!
Lots of leg work today so use a weight you can go unbroken with on each set.
Metcon
Optional Extra Work

Complete 6 sets of:
90 secs Assault Bike
Rest 30 secs
90 secs Row
Rest 30 secs
90 secs Ski Erg
Rest 30 secs
(BEST SUSTAINABLE pace all throughout)

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips