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Daily Workout WOD, November 17, 2022

Daily Workout – Thu, Nov 17

Metcon

200m Run

90 secs/side banded Hamstring PNF Stretch

Then complete 2 sets of:

8 Banded Pull Downs

8 Banded Reverse Flys

8 Banded Face Pulls

Then complete 3 sets of:

5/side Single Leg Hip Thrusts

5 Good Mornings with Empty Barbell (with a 3 sec hold)

Deadlift (In a 12 min window complete 5 sets of:
5 Deadlifts at 70-80% of 1RM
Rest 2 mins between sets)

Reset after each rep.  All reps to be performed from a dead start.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 12 mins:

15-12-9 Deadlift (50% of 1RM)

70-50-30 DUs / Singles

 

Partners alternate through completed sets!

Time cap of 3 mins on each effort.

Metcon (Time)

Team Assault Bike

AQAP with a partner complete:

Men: 30/24 – 25/18 – 20/15 – 15/12 – 5 – 15/12 – 20/15 – 25/18 – 30/24

Women: 24/18 – 18/12 – 12/7 – 5 – 12/7 – 18/12 – 24/18

Time Cap: 12 mins

One works while other rests.  Divide work as desired.  Reset display after completing each number of calories.

Optional Extra Work

Complete 8 sets of:

2 x 25ft Sled Push (moderate weight)

2-3 Rope Climbs

Rest 1 min

 

Complete 3 sets of:

12/side Alternating DB Curls

15 Banded Triceps Push Downs (hard resistance)

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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