Daily Workout WOD, November 2, 2022

Daily Workout – Wed, Nov 2

Metcon

200m Run

1 min/side Banded Bent Over Lat Stretch

1 min Spiderman Lunges with Thoracic Twist

1 min Banded Pull Apart

1 min OH Plate Reverse Lunges & reach

1 min Behind the neck Snatch Grip Press

1 min OH Squats

1 min Snatch Balance

Snatch (EMOM x 10 mins: 3 Slow Squat Snatches at 65-70% of your 1RM)

Ensure that final 5 Snatches are at one same weight

Metcon (Time)

AQAP complete:

7-5-3 Bar MUs / 21-15-9 C2B Pull Ups or Pull Ups / 18-14-10 Horizontal Ring Rows

21-15-9 Burpees Over Bar (Facing)

15-10-5 Hang Power Snatches (135/95 – 95/65 – 75/55)

Rest 3 mins

6-9 Bar MUs / 25 C2B Pull Ups or Pull Ups / 25 Horizontal Ring Rows

15 Hang Power Snatches (135/95 – 95/65 – 75/55)

21 Burpees Over Bar (Facing)

Time Cap: 15 mins

Metcon

IN CLASS CORE WORK

In the time remaining complete 2-3 sets of:

30-40 secs Weighted/Unweighted Hollow Hold

45 secs/side Weighted/Unweighted Side Plank

Rest 90 secs

Optional Extra Work

Complete 5 sets of:

5 1&1/4 Front Squats

(begin at 60% of 1RM and build to 70%)

Complete 3 sets of:

12 DB Incline Bench Bent Over Rows

12 Prone Trap Raises

Rest 90 secs

Complete 3 sets of:

8-12 Ring Bicep Curls

8-10 Banded Triceps Pull Downs

Rest 90 secs