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Daily Workout WOD, November 5, 2021

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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 - Thu, Jun 1
Metcon

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

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