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Daily Workout WOD, November 29, 2021

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29 Nov, 2021


90 secs/side Hip & Knee External Rotation
Then complete 2-3 sets of:
1 min Assault Bike or Row
6/side Bodyweight Rear Foot Elevated Split Squats
6/side Bodyweight Single Leg Romanian Deadlifts
6/side Bird Dogs
In 20 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side Weighted Single Leg Hip Thrusts off bench
Rest 30 secs
Max Effort L-Sit Hold / 20-30 secs Tuck Knee Hold
Rest 2 mins
Movement Prep: Squat Cleans

Complete 3 sets of 3 reps
(Focus on going slow from the floor, to keep track with the bar, and mostly, keeping it close)

Metcon (Time)
AQAP complete:
10-8-6-4-2 Squat Cleans (at 50% of your 1RM) / DB Squat Cleans (50/35 – 35/20)
20-16-12-8-4 Box Jumps (24/20)
7-6-5-4-3 Wall Walks

Time Cap: 15 mins
Optional Extra Work

Complete 3 sets of:
Max Reps Strict HSPUs
Rest 15 secs
Max Reps Kipping HSPUs
Rest 2 mins & 30 secs

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs