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Daily Workout WOD, November 29, 2022

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Daily Workout – Tue, Nov 29


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


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 - Mon, Jun 5

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows


In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set