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Daily Workout WOD, November 29, 2022

Daily Workout – Tue, Nov 29

Metcon

200m Run

 

Complete 2 sets of:

6/side Med Ball Dead Bugs

6/side Med Ball Hip Thrusts (3 sec hold at the top

6/side OH Plate Reverse Lunge & Reach

 

Then complete 2 sets of:

8/side Rear Foot Elevated Split Squats

12 Light DB Reverse Flys

Metcon

In 5 mins complete 3 sets of:

5 Hip Power or Squat Snatches (light to moderate)

Snatch (Every 90 secs x 12 mins (8 rds):
Sets 1-4: 6 Squat Snatches at 70% of 1RM
Sets 5-8: 4 Squat Snatches at 80% of 1RM)

These are not touch and go reps!

If you are not confident with this medium to heavy Squat Snatch, then use lighter weight or perform Power Snatches.

Metcon (Time)

AQAP complete:

40/30 Cals Assault Bike or 50/40 Cal Row

20 Deadlifts (155/105 – 135/95 – 75/55)

20 Hang Power Cleans

200 DUs / Singles

20 Hang Power Cleans

20 Deadlifts

40/30 Cals Assault Bike or 50/40 Cal Row

Time Cap: 16 mins

Push yourself on this one!  Aim for big sets with the barbell.

Scale to DBs if you lack wrist mobility or desire a change in stimulus.

Optional Extra Work

For 35 mins at a moderate pace complete:

500/450m Assault Bike

200m Run or 250m Row

1000/800m Assault Bike

300m Run or 375 Row

1200/900m Assault Bike

400m Run or 500m Row

1600/1300m Assault Bike

500m Run or 625m Row

2000/1500m Assault Bike

600m Run or 750m Row

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