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Daily Workout WOD, November 22, 2022

Daily Workout – Tue, Nov 22


200m Run

40 DUs / 80 Singles

90 secs/side Hip & nee External Rotation on box

90 secs/side Banded Front Rack Stretch

Then complete 3 sets (building) of:

10/side Banded Lateral Walks

5/side Front Rack Reverse Lunges

5 Front Squats

Front Squat (In a 14 min window complete:
11-9-7-5-3 (building)
Rest up to 2 mins between sets)

Start at around 50% of your 1RM and build using the following as a guide:



Metcon (Time)

AQAP complete:

200 DUs / Singles

110/90 Cal Row

90 Wall Balls (20/14)

40 Box Jumps (30/24 – 24/20)


Time Cap: 15 mins

Try not to pace yourself too much on the rower.  You want to work the Wall Balls with a high heart rate.  Try to see how many reps you can hit without red lining.  Aim for 5-6 sets max here.

In Class Shoulder Health

In the time remaining complete 2-3 sets of:

12/side Powell Raises

12/side Single Arm Prone Trap Raises

Optional Extra Work

Complete 4 sets of:

6(-2) Banded KB Barbell Strict press

Rest 45 secs

12 DB Supine Triceps Extensions (T2120)

Rest 2 mins


Complete 3 sets of:

12 Barbell bent Over Row (T2120)

DB Curls with back to wall (T2120)

Rest 2 mins


Run for 40 mins at a moderate pace

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