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Daily Workout WOD, November 18, 2021

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18 Nov, 2021

11.18.21

Metcon
1 min Assault Bike or Row
1 min Scapula Push Ups
1 min Shoulder Activations
1 min Banded Triceps Push Downs
1 min Narrow Push Ups (down in 3 secs)
1 min Banded Pull Apart
4 x 15 secs hold at the top of a heavy Bench Press weight (with partner/spotter)
Bench Press (In 10 mins build to your 5RM)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
12 Deadlifts (225/155)
25/20 Cal Row or 20/15 Cal Assault Bike
12 Burpee Box Jump Overs (30/24)

Partner completes full round before switching (one works while other rests)

These are suppose to be good sprints that will take around 3 min. We want everyone to have 4 big and strong sets. So choose your DL weight, Cals and Box height wisely.

Metcon
Optional Extra Work

In 10 mins:
5 attempts – 50ft Handstand Walk as fast as possible or 5 x 1min max reps Wall Walks (rest 1 min between attempts)

For quality:
4-3-2-1 Legless Rope Climbs / Rope Climbs
10 Deficit Kipping HSPUs (45/25)

Assault Bike:
12 mins at Z2-3 (RPE : 7/10)

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