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Daily Workout WOD, November 4, 2022

Daily Workout – Fri, Nov 4

Metcon

200m Run

90 secs/side Couch Stretch

 

Then complete 2 sets of the following:

10 Banded Pull Downs

10 Banded Reverse Fly

10 Banded Pull & Rotates

 

Then complete 2 sets of the following:

5 Hang Muscle Cleans

5/side Front Rack Reverse Lunges

5 Front Squats

5 Empty Barbell Squat Cleans

Metcon

In 5 mins complete 3 sets of:

3 Jerk Dips (3 secs pause in the dip)

3 Jerks (3 sec pause in the catch/receiving position)

Squat Clean and Jerk (Every 2 mins x 12 mins:
5 reps at 60-70% of your 1RM)

Final 3 sets at same weight.

Move directly into next part

Push Press (Every 2 mins x 8 mins:
5 reps at 70% of 1RM (no racks))
Metcon

Complete 3 rounds for quality of:

20/15 Cal Row

5 Front Squats (155/105 – 115/80 – 75/55)

5 Push Presses

5 Thrusters

20/15 Cal Row

Rest 3 mins

Optional Extra Work

For 15 mins cycle through:

6 x 50ft Shuttle Run

6-10 Strict HSPUs

6-10 C2B Pull Ups

(If you can complete more than 15 HSPUs unbroken then aim for 10 in the workout.  Otherwise aim for 6.  If you can perform more than 15 C2B Pull Ups unbroken then aim for 10 in the workout.  Otherwise am for 6)

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