Daily Workout WOD, November 15, 2022

Daily Workout – Tue, Nov 15

Metcon

200m Run

1 min DB Plank Row

1 min DB Knees to Elbows (Mountain Climbers)

1 min Shoulder Activations

1 min Beat Swings or Kipping Ring Rows

1 min Wall Walk

1 min HS Hold on Wall or Box

1 min Single Under Jump Rope

Metcon (5 Rounds for reps)

EMOM x 25 mins:

1. Max Effort Bar or Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows

2. Max Effort GHD Sit Ups / DB Anchored Sit Ups

3. Strict HSPUs / Kipping HSPUs / Push Ups

4. Max Cals Assault Bike

5. Rest

Add total reps each round and enter 5 scores into system.

Metcon

In 10 mins complete 3 sets of:

10 DB Incline Press (TX120)

15 Barbell Bent Over Rows (TX020)

15 Light Reverse Flys

Rest 1 min

Optional Extra Work

Complete 3 sets of:

45 secs/side Single Arm KB Front Rack + Side Carry

Rest 90 secs

Complete 3 sets of:

50ft Heavy Farmer’s Carry

Complete 1 set of:

1 min Run

Rest 30 secs

2 min Run

Rest 1 min

4 min Run

Rest 2 mins

8 min Run

Rest 2 mins

4 min Run

Rest 2 mins

2 min Run

Rest 1 min

1 min Run