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Daily Workout WOD, November 21, 2022

Daily Workout – Mon, Nov 21

Metcon

200m Run

Complete 3 sets of:

10 Banded Pull Downs

10 Banded Reverse Flys

10/side Banded External Rotation

10 Banded Triceps Push Downs

5 Banded Push Ups

Metcon (4 Rounds for reps)

Complete 4 sets of:

1 min of Strict HSPUs / Kipping HSPUs / DB Strict Press

Rest 30 sec

1 min of Legless Rope Climbs / Strict Pull Ups / Lay 2 Stand

Rest 30 secs

1 min GHD Sit Ups / DB Anchored Sit us

Rest 90 secs

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 mins:

6 Hang Power Snatch (135/95 – 95/65 – 75/55)

6/side OH Barbell Lunges

12 Bar Facing Burpees

1-7 Bar or Ring MUs / 10-15 C2B Pull Ups or Pull Ups / 15 Horizontal Ring Rows

 

Beginners can scale the Snatch movement to DBs:

6/side DB Hang Snatch (50/35 – 35/25 – 25/15)

6/side Single Arm OH DB Lunges

Optional Extra Work

Every 2 mins x 8 mins:

2 Snatch Balance (building)

 

Every 3 mins x 15 mins:

2 Slow Squat Snatch (building)

 

Every 2 mins x 8 mins:

3 Snatch Grip Deadlifts (slow to knees at perfect form)

 

Every 3 mins x 30 mins:

Row 500m (alternate with 32/26 Cals Assault Bike)

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