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Daily Workout WOD, November 3, 2022

Daily Workout – Thu, Nov 3


3 mins Progressive Row or Assault Bike (can sub for 3 x 200m Runs as well)

90 secs/side Bent Over Lat Stretch

Then complete 3 sets of:

5 Down Ups

10 Air Squats

5/side Lateral Step Ups

10 KB Deadlifts

Metcon (Time)

AQAP with a partner complete:

60/45 Cals Assault Bike or 80/60 Cal Row

100 C2B Pull Ups / Pull Ups / Ring Rows

80 Burpee Box Jump Overs (24/20)

60/45 Cals Assault Bike or 80/60 Cal Row 

100 Wall Balls (20/14)

100 Burpees

Time Cap: 32 mins

One works while the other rests. Divide reps as desired as long as movements are completed in order.


Complete 3 sets of:

10/side Med Ball Dead Bugs

30 secs/side Kneeling Paloff Hold

Rest 1 min

Optional Extra Work

Complete 3 sets of:

5 Bench Press at 65-70-75% of 1RM

Then complete 1 set for max reps at 80%


Complete 3 sets of:

Max Reps DB Push Ups

Rest 30 secs

30 secs Feet Elevated Ring Rows

20 DB Reverse Fly

Rest 2 mins


AMRAP x 7 mins:

10/side Alternating OH DB Lunges

2 x 50ft Farmer’s Carry (heavy)

20 GHD Sit Ups

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