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Daily Workout WOD, November 8, 2021

08 Nov, 2021

11.8.21

Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
6/side Back Rack Reverse 1&1/2 Lunges
15 Banded Pull Apart
8/side DB Lateral Lunges
Back Squat (Weight)
Complete 3 sets of:
5 Back Squats (at 65-70-75% of your 1RM)
Rest 30 secs
Max Effort HSPUs (see options below)
Rest 2 mins

Then complete Max Effort Back Squat at 85% of your 1RM

HSPU options:
Advanced – 4-8 Strict HSPUs, down in 5 secs + 8-16 Kipping HSPUs
Intermediate – Max Strict HSPUs + 4-8 Kipping HSPUs
Beginner – Pike Strict HSPUs with feet or knees on box / Push Ups

Back Squats can be scaled to Barbell Box Squats or DB Goblet Squats

Metcon (Time)
AQAP complete:
15-12-9 Double DB Lateral Step Ups (50/35 – 24/20)
30-24-18 Double DB Alternating Push Press (50/35)
20-15-10 Burpees over the DBs (facing)

Rest 3 mins

AQAP complete:
30 Double DB Lateral Step Ups (50/35 – 24/20)
30 Double DB Alternating Push Press
30 Burpees over the DBs (facing)

Time Cap: 15 mins
Metcon
Optional Extra Work

EMOM x 10 mins:
1-5: 1 Slow Squat Clean + 1 Squat Clean at 65% of your 1RM Clean
6-10: 1 Slow Squat Clean + 1 Squat Clean at 70% of your 1RM Clean

Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (TX120)
10/side Single Arm DB Incline Bent Over Row (TX120)
Rest 2 mins

Complete 3 sets of:
20-30 secs L-Sit / Tuck Sit
Rest 30 secs
15 Weighted Knee Raises (10lbs Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins

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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