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Daily Workout WOD, November 10, 2021

10 Nov, 2021

11.10.21

Metcon
200m Run
90 secs/side Super Front Rack Triceps Stretch

Then perform an EMOM x 9 mins of:
1. 30 sec Hollow Rock / Hollow Hold
2. 15 DB Goblet Squats (T30X1)
3. 8 Strict Press + 8 Push Press (empty barbell or light DBs)

Push Press (EMOM x 6 mins: 5 at 70% of your 1RM)
Hold for 2 secs at the bottom on each. Get out as fast as possible.

Scale to DBs

Go directly into the next part!

Thruster (EMOM x 6 mins: 5 Thrusters from the rack )
Build to a heavy 5 rep for the day.

Scale to DBs

Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 mins of:
2-4-6-8-10-12-14…etc Devil’s Presses (50/35) – (35/20)
12 Box Jump Overs (24/20)
12 T2B / Hanging Knee Raises

The goals today are:
Keep it steady
Cut the T2B from the start
Don’t Stop!!!
Metcon
Optional Extra Work

Complete 3 sets of:
10/side Weighted Single Leg Barbell Hip Thrusts
10/side Banded KB or DB Single Leg Deadlifts

Complete 3 sets of:
30 secs/side Star Plank
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Plank
15-20 Banded Hollow Pull Overs
Rest 2 mins

Complete 3 sets of:
10-10 Prone Trap Raise to Lateral Raise
Rest 2 mins

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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