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Daily Workout WOD, November 23, 2021

23 Nov, 2021

11.23.21

Metcon
1 min Assault Bike or Row
90 secs/side Couch Stretch
Then complete 2-3 sets of:
30 secs of Down Ups
5/side Spiderman Lunges with Thoracic Rotations
5/side DB Lateral Lunge to Reverse Lunges
5/side Kneeling DB Arnold Press
8 Empty Barbell Front Squats
8 Push Press
Push Press (Every 90 secs x 9 mins: 5 at 80% of 1RM)
Hold for 2 secs at the bottom of each rep, get out as fast as possible

For beginners substitute 8 DB Push Press every 90 secs

Front Squat (Every 90 secs x 9 mins: 3 at 80% of 1RM)
Hold for 2 secs at the bottom of each rep, get out as fast as possible

For beginners substitute 8 DB Front Squats every 90 secs

Metcon (2 Rounds for reps)
AQAP complete 2 rounds of 3 mins of:
15 Deadlifts (155/105)
20/14 Cals Assault Bike or 25/20 Cal Row
Max Front Rack Alternating Lunges (155/105)
Rest 4 mins between the 2 sets

The goal is to get through the Deadlifts & Calories as quickly as possible to have as much time to hit the lunges.

Beginners can substitute Barbell Deadlifts and FR Lunges with DB movements.

Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12 Prone Trap Raises to Reverse Fly
Perform the Pec Stretch while you rest
Metcon
Optional Extra Work

EMOM x 10 mins:
Mins 1-4: 3 TnG Power Cleans at 70-72.5-75%
Mins 5-10: 2 TnG Power Cleans at 77.5%+
(build to your best 2RM TnG for the day)

Complete the following:
2 min Run
Rest 1 min
4 min Run
Rest 2 mins
8 min Run
Rest 2 mins
4 min Run
Rest 2 mins
2 min Run
Rest 1 min

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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