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Daily Workout WOD, November 14, 2022

Daily Workout – Mon, Nov 14

Metcon

200m Run

90 secs/side Couch Stretch

Then for 8 mins cycle through:

5/side Dynamic Deep Lunges

5/side Box Step Ups to Reverse Lunges

5/side Single Leg Hip Thrusts on Med Ball

30 secs/side Side Plank

Back Squat (8-6-5-5-5

Then 1 set of Max Reps at 90% of 1RM)

 

% should be around: 50-60-70-75-80%

 

Metcon (Time)

AQAP complete:

50/42 Cal Row / 40/30 Cal Assault Bike

40 Wall Balls (30/20 – 20/14 – 14/10)

30 T2B / Hanging Knee Raises

30 Bupees

 

Rest 3 mins

 

30 Burpees

30 T2B / Hanging Knee Raises

40 Wall Balls (30/20 – 20/14 – 14/10)

50/42 Cal Row / 40/30 Cal Assault Bike

Time Cap: 20 mins

The goal here is to go unbroken for as long as possible in the Wall Balls.  Then push your endurance limits by moving right into the next movement.

Optional Extra Work

Complete 5 sets of:

5 Power Cleans at 70-80% of 1RM

Rest 90 secs

 

Complete 3 sets of:

8 Hang Clean Pulls at 60% of 1RM Hang Clean

 

Complete 2 sets of:

20 DB Hang Cleans

 

Every 2 mins & 30 secs x 25 mins (10 rds):

25/20 Cals Assault Bike

(As fast as possible.  Time Cap on each is 1 min & 15 secs)

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