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Daily Workout WOD, November 12, 2021

12 Nov, 2021

11.12.21

Metcon
1 mins Assault Bike or Row
Then for 8 mins cycle through:
10 Down ups
10 Barbell Romanian Deadlifts
10/side Pike HS Shoulder Taps
10 Plate Z Press (plate parallel to the floor)
5/side Dead Bugs (hold for 3 secs at the top of each)
Deadlift (Weight)
Complete 3 sets of:
5 Deadlifts (65-70-75% of your 1RM)
Rest 30 secs
5 Weighted Ring or Bar Dips / Max Effort Strict Ring or Bar Dips / 8-10 Banded Ring Dips (down in 2 secs)
Rest 3 mins

Then Max Effort for reps of TNG Deadlifts at 85% of your 1RM

Scale Option is either:
DB Sumo Deadlifts
DB Romanian Deadlifts

Metcon (Time)
AQAP complete 4 rounds of:
10 Thrusters (135/95) or 15 DB Thrusters (35/20)
10 C2B / Pull Ups / 20 Barbell Body Row or Ring Rows

Time Cap: 8 mins
Metcon (8 Rounds for reps)
EMOM x 8 mins:
20 sec Sprint on Assault Bike or Row

Maintain your best possible pace on each interval!
Metcon
Optional Extra Work

Complete 3 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
30 sec Pike on Rower
Rest 30 secs
30 sec/side Side Crunch
Rest 30 secs
30 sec Alternating V-Ups
Rest 30 secs

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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