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Daily Workout WOD, November 24, 2021

24 Nov, 2021

11.24.21

Metcon
200m Run
Then for 8 mins cycle through:
8 Banded Hip Thrusts
8/side Banded Lateral Walks
6/side Med Ball Front Rack Reverse Lunges
6 Med Ball Squats (T33X1)
6 Med Ball Squat Cleans
6 Barbell Hang Muscle Cleans
6 Barbell Hang Squat Cleans
Metcon
Technical Focus: Clean Pulls and Squat Cleans
Perform2-3 sets of:
3-5 pulls, then 3-5 Squat Cleans
Clean (Weight)
Every 4 mins for 12 mins:
10 at 65% of your 1RM
(rest 10 secs between each rep)
10 at 75% of your 1RM
(rest 15 secs between each rep)
10 at 80% of your 1RM
(rest 15 secs between each rep)

For beginners:
15 DB Hang Squat Cleans
Increasing weight on each set
Focus on flipping the DBs onto the shoulders when receiving in the squat

Metcon (Time)
AQAP complete:
800m Run
50 Wall Balls (30/20)
40 T2B / Hanging Knee Raise
30 Burpee Box Jump Overs (24/20)

Time Cap: 15 mins
Metcon
Optional Extra Work

Every 3 mins x 24 mins:
24/19 Cal Assault Bike
(complete as fast as possible, the time cap on each is 1 min 15 secs)

Complete 3 sets of:
30 secs/side Star Plank
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Plank
15-20 Banded Hollow Pull Over
8-10 GHD Raises / 20 Banded Hamstring Curls
Rest 2 mins

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