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Daily Workout WOD, November 22, 2021

22 Nov, 2021

11.22.21

Metcon
For 10 mins cycle through:
45 secs Assault Bike or Row
5/side Single Leg Hip Thrusts (3 sec hold at the top)
5/side Bodyweight Lateral Russian Step Ups (hold for 3 secs at the top)
5 Hip Muscle Snatches + 5 Hang Muscle Snatches + 5 Muscle Snatches
30 Standing Hops
15 Banded Pull Apart
Metcon
Movement Prep

Snatch Grip Deadlift to Power Snatch

Complete 3 sets of:
3 Snatch Grip Deadlift right into
3 Power Snatch

Metcon
In 15 mins complete 3-4 sets of:
15 Box Jumps (30/24)
7 Power Snatches at 70% of your 1RM or 20 Alternating DB Snatches (50/35 – 35/20)
75 DUs / Singles
Rest 90 secs between sets

The goal here is to hit your Power Snatches as fast as possible. Use touch and go if able. It will be tough but try to go unbroken.
Metcon (Time)
Option #1
7–6-5-4-3-2-1 Ring or Bar MUs
21-18-15-12-9-6-3 Med Ball Straight Leg Crunches (20/14)

Option #2
21-18-15-12-9-6-3 C2B Pull Ups / Pull Ups
21-18-15-12-9-6-3 Med Ball Straight Leg Crunches (20/14)

Option #3
21-18-15-12-9-6-3 Jumping C2B Pull Ups / Pull Ups / Ring Rows
21-18-15-12-9-6-3 Med Ball Straight Leg Crunches

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 4 sets of:
5-10 Strict HSPUs (down in 3 secs)
directly into
10-15 Kipping HSPUs
directly into
8-12 Strict Ring Dips

On the Assault Bike complete:
1000m-800m-600m-400m-200m-200m-400m-600m-800m-1000m
Rest 1:1

EMOM x 10 mins:
15 sec sprint Assault Bike

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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