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Daily Workout WOD, November 9, 2022

Daily Workout – Wed, Nov 9

Metcon

200m Run

25 DUs / 50 Singles

1 min Banded Pull Apart

1 min Banded Pull And Rotate

1 min Traveling Plank

1 min Hollow Rock Practice or Hollow Hold

1 min Shoulder Activations

1 min Beat Swing Practice

1 min Ring Roll Outs

1 min Kipping Ring Rows

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 mins:

5 Ring or Bar MUs / C2B Pull Ups / 10 Pull Ups / 15 Ring Rows

10 GHD Sit Ups / DB Anchored Sit Ups

50 DUs / Singles

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 mins:

5 Strict Pull Ups

10 HR Push Ups

15 T2B / Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 mins:

5 Ring or Bar MUs / C2B Pull Ups / 10 Pull Ups / 15 Ring Rows

10 GHD Sit Ups / DB Anchored Sit Ups

50 DUs / Singles

Metcon

Complete 2-3 sets of:

15/side Side Lying DB External Rotations

10 Incline Bench Cuban Press

Rest 30 secs

15 Banded Pull Apart

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

45 secs/arm Single Arm Front Rack + OH KB Carry

Rest 90 secs

 

On the Rower complete one set of the following:

90 secs

Rest 30 secs

3 mins

Rest 90 secs

4 mins & 30 secs

Rest 2 mins

6 mins

Rest 3 mins

4 mins & 30 secs

Rest 2 mins

3 mins

 Rest 90 secs

90 secs

Rest 30 secs

Rest 3 Mins

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