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Daily Workout WOD, November 8, 2022

Daily Workout – Tue, Nov 8


200m Run

90 secs/side Couch Stretch

90 secs/side Front Rack Banded Stretch

Then complete 2-3 sets with an empty barbell (progressive loading) of:

5/side Front Rack Reverse Lunges

5 Front Squats

5 Strict Press

Shoulder Press (In a 10 min window complete:
12-10-8-6-4 (building)
Rest 1 min between sets)
Front Squat (In a 14 min window complete:
12-10-8-6-4 (building)
Rest 2 mins between sets)
Metcon (Time)

AQAP complete:

12-10-8-6-4-2 Hang Squat Cleans at 60% of your 1RM

15 Burpees over Bar (facing)

Time Cap: 10 mins

At 60% of your 1RM HSC you should be able to go unbroken for 10-12.  But be smart and break early when needed.  Remain steady on the burpees and push through this one!



In the time remaining complete up to 3 mins of:

Pec Stretch on post

Optional Extra Work

Complete 3 sets of:

8/side Rear Foot Elevated DB Split Squats (T30X1)

Rest 1 min

8 GHD Raises (Half GHD Raises) T50X1

Rest 2 mins


EMOM x 9 mins:

1. 30 sec HS Hold

2. 5 Weighted Eccentric Ring Dips (down in 3 secs)

3. 5 Weighted Shoulder Activations (5 sec hold)


Every 2 mins x 10 mins:

Kipping Parallette HSPUs / Strict or Regular Kipping HSPUs (choose a number you can hit unbroken each time)


AQAP complete:

1-10 Strict or Kipping HSPUs

25 DUs / 50 Singles

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