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Daily Workout WOD, September 2, 2020

02 Sep, 2020

9.2.20

Metcon
EMOM x 9 mins:
1. 10 Shoulder Retractions (Weighted if able)
2. 30 sec Banded Lateral Plank Walk
3. 6/side Bird Dogs
Metcon
EMOM x 12 mins:
1. 4-6 Strict C2B Pull Ups or Banded Strict C2B Pull Ups
2. 4-8 Wall-Facing Strict HSPUs or Kipping HSPUs or 4-8/side Shoulder Taps
3. 25 sec/side Side Plank

For advanced Strict C2B Pull Ups use a 2-3 sec decent.
Everyone using a band should focus on pulling high and getting that extra inch to the bar with your upper back arched, not with a straight back like a Pull Up. Your trunk position is different here.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb Plates)
10 C2B Pull Ups
15 Box Jumps (24/20)

Scale Deficit HSPUs to 10 Kipping HSPUs
Metcon
SHOULDER HEALTH

Complete 3 sets of:
12 Prone Trap Raises
15 Seated Banded Face Pulls
Rest 90 secs

Metcon
Optional Extra Work

Complete 2 sets of:
8/side Front Rack BB Box Step Ups (20” Box)
6 GHD Hip Extensions (6 sec hold at the top)
Rest 30 secs between sets

Rest 90 secs

Complete 4 sets of:
45 sec OH Yoke Hold
Rest 90 secs
30 sec/side Single Arm Front Rack + Side Carry
Rest 3 mins
(No Yoke = OH Banded KB Hold)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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