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Daily Workout WOD, September 15, 2020

15 Sep, 2020

9.15.20

Metcon
90 secs/side Banded Hamstring PNF Stretch
Then for 6 min (around 3 sets ) complete:
10 Banded Hip Thrusts
10/side Monster Walks
10 Banded Squats
Back Squat (4 sets of 3(-1) reps at T33X1)
Build to heavy 3(-1) for the day

Rest 1 Minute
Back Squat (EMOM x 8 mins: 1 at 90% of above (no tempo))
Metcon (Time)
AQAP complete 4 rounds of:
15 Wall Balls (30/24) / x25 @20/14
20 C2B Pull Ups
20 Feet on bench Crunches

Time Cap: 12 mins

To scale weight of Wall Balls:
25 reps at 20/14
TO scale C2B Pull Ups:
20 Pull Ups or Ring Rows

Metcon
SHOULDER HEALTH

Complete 3 sets of:
12/side DB Seated External Rotations
12/side Single Arm Prone Trap Raises

Metcon
Optional Extra Work

Every 2 mins for 14 mins:
1 Squat Snatch (tempo 3 sec to knees) + 2 Hang Squat Snatches
(build to a PERFECT complex for the day)

Every 45 secs for 6 mins:
1 Squat Snatch at 90% of above

Every 2 mins for 10 mins:
5 Snatch Pulls – eccentric controlled at 105% of 1RM
(perform pull then go down slowly to the ground in 3 secs)

Complete 3 sets of:
8-12 GHD Raises
Rest 90 secs – 2 mins

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