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Daily Workout WOD, November 28, 2022

Daily Workout – Mon, Nov 28

Metcon

For 10 mins cycle through:

1 min Cardio of your choice

5/side Banded Dead Bugs

10/side Mountain Climbers (Knees to Elbows)

10 Down Ups

15 Air Squats

15 Banded Reverse Flys

Metcon (3 Rounds for reps)

Complete 3 sets of 2 mins on, 1 min off of:

25 T2B / Hanging Knee Raises

Max Burpee Box Jump Overs (24/20) in time remaining

Rest 2 Minutes
Metcon (3 Rounds for reps)

Complete 3 sets of 2 mins on, 1 min off of:

30 Wall Balls (20/14 – 14/10)

Max Burpee Box Jump Overs (24/20) in time remaining

Metcon

Every 2 mins x 8 mins:

8(-2) Glute Bridge DB Bench Presss

6-9 Strict Ring or Bar Pull Ups / 8-12 Supine Body Rows

 

Directly into

 

With a 6 min time cap complete 2-3 sets of:

45 secs/side Side Plank

(Rest as needed between sets)

Optional Extra Work

Complete 3 sets of:

8 Power Clean & Jerks at 50% of 1RM

Rest 1 min

 

Complete 3 sets of:

8 Hang Squat Clean & Jerks at 50% of 1RM

 

Rest 1 min

 

Complete 3 sets of:

6 Clean Pulls at 80% of 1RM Clean (as high as possible)

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips