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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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