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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
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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