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Daily Workout WOD, November 7, 2022

Daily Workout – Mon, Nov 7

Metcon

1 min Row

Then for 8 mins cycle through:

6/side Banded External Rotations (elbow tucked in)

6/side Banded External Rotations (elbows high)

6/side Banded OH Dead Bugs

6/side Knees to Elbows

6/side DB Single LEg Deadlifts

1 kin Single Under Jump Rope

Metcon (Time)

AQAP (and for quality) complete:

30-20-10

Cal Row

Alternating DB Snatches (50/35 – 35/25 – 25/15)

Box Jumps with Step Down (24/20)

 

Rest 4 mins

 

10-20-30

Box Jumps with Step Down (24/20)

Alternating DB Snatches (50/35 – 35/25 – 25/15)

Cal Row

Time Cap: 24 mins

For Rx+, advanced members can challenge themselves with Power Snatches (75/55) instead of the DB Snatches.

The goal is to be steady on this one.  Don’t start too fast and try to finish strong on each interval.  Try to maintain the same pace on the second part.

Metcon

Complete 3 sets of:

15-20 Banded Hollow Hold or Tuck Pull Overs

30-45 secs/side Side Plank

30-60 secs Plank Hold

Rest up to 30 secs

Optional Extra Work

Complete 5 sets of:

3 x 5 Snatch Balance (build to perfect 5 rep)

5 x 3 Slow Squat Snatches at 75-80%

Rest 2 mins between sets

Every 45 secs x 9 mins:

1 Snatch Grip Deadlift at 110% of 1RM Snatch

 

On Assault Bike complete the following:(same pace on your 9, 7 & 5 mins.  Fastest pace possible on your 3 and 1)

9 mins

Rest 4 mins

7 mins

Rest 3 mins

5 mins

Rest 2 mins

3 mins

Rest 90 secs

1 min

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