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Daily Workout WOD, November 10, 2021

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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
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins