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Daily Workout WOD, November 18, 2022

Daily Workout – Fri, Nov 18

Metcon

3 mins of preferred Cardio

Then for 8 mins cycle through:

8 Down Ups

8 Scapula Push Ups

8 Narrow Push Ups with a 3 sec eccentric movement

6/side Prisoner Lunges

8/side Banded External Rotations with high elbow

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:

4 Strict Pull Ups / C2B Pull Ups / Pull Ups / 6 Horizontal Ring Rows

10 Push Ups

16 Body Weight Lunges

Choose the movement and pace that is challenging.

Metcon

For 3 mins go through 3 sets of:

3 Hang Squat Cleans

Bring Bar to Hang, go down to knees, back up to mid thigh, pause and then extend and pull under for each rep!

Hang Squat Clean (Every 2 mins x 14 mins:
12-10-8-6-4-2-2)
Must catch clean in full squat

10 at 60% of 1RM

8 at 65-70%

6 at 70-75%

4 at 75-80%

2 at 80-85%

Metcon

IN CLASS MOBILITY

2 mins/side Banded Lat Stretch

Optional Extra Work

Complete 5 sets of:

5 Clean Pulls at 90-100% of 1RM Clean

 

Complete 5 sets of:

5 Push Press at 80% of 1RM

 

Compleet 3 sets of:

8 Pendlay Rows at 50% of your 1RM Clean

 

Every 5 mins x 20 mins:

1000/800m for time!

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