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Daily Workout WOD, November 9, 2021

09 Nov, 2021

11.9.21

Metcon
Complete 2 sets of:
8/side Single Leg Hip Thrusts on the floor
8/side OH Plate Reverse Lunge & Reach

Then complete 2 sets of:
10 Barbell Romanian Deadlifts
10 Hang Muscle Cleans

Then complete 2 sets of:
50 Singles
10 Jump Squats (as high as possible)

Metcon
For Technical Focus, in 5 mins complete 3 sets of:
5 Slow Touch and Go Power Cleans
(slight increase in load with each set)

The goal here is to touch the bar fast on the floor, but then automatically slow down the pace to focus on barbell positioning. Touch the floor, go up in 5 secs to the pull position, then finish the clean.
Focus here on keeping the hips high and the bar as close to the shins as possible. Bend your knees as little as possible.
Power Clean (Weight)
EMOM x 8 mins:
1-4: 4 TNG Power Cleans starting at 70% of your 1RM Power Clean (building)
5-8: 3 TNG Power Cleans (building)

Scaled Version:
EMOM x 8 mins:
1-4: 8 DB Hang Power Cleans
5-8: 6 DB Hang Power Cleans (heavier)

Metcon (Time)
AQAP complete 3 rounds of:
5 Power Cleans (225/155) or 80% of your 1RM / 20 DB Power Cleans (35/20)
5 Ring or Bar MUs / 10 C2B or Pull Ups / 20 Ring Rows

Time Cap: 10 mins
Metcon
IN CLASS FUNCTIONAL BUILDING
EMOM x 8 mins:
1. 6-10 Strict Pull Ups (TX030) / 15 DB Bent Over Rows (TX120)
2. 8-12 DB Push Ups (T30X1) / 10 DB Floor Presses (TX120)
Metcon
Optional Extra Work

20 min Assault Bike at moderate intensity – don’t get in the red!

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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