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Daily Workout WOD, September 21, 2020

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21 Sep, 2020

9.21.20

Metcon
2 min/side Couch Stretch
1 min Prone Floor Shoulder Extensions
1 min Dragon Lunges
30 sec DB Snatches + 30 sec One Arm OH lunges (left arm)
30 sec DB Snatches + 30 sec One Arm OH lunges (right arm)
30 sec/arm One Arm DB Plank Row
1 min Super Slow OH Squat
Snatch (Every 2 mins for 12 mins (6 rds): 3 reps)
Pause for 2 secs rght below the knee on every rep
Build to a perfect 3 rep for the day

Rest 1 Minute
Snatch Pull (Every 90 secs for 6 mins (4 rds): 3 reps)
All reps at 110% of your 1RM Snatch
Perform the Pull and then slowly down in 3 secs to the floor
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:

AMRAP x 2 mins:
8 Burpees
8 Hang Power Snatches (115/80)

Rest 1 min

AMRAP x 2 mins:
8 Burpees
12/8 Cal Row or 9/6 Cal Assault Bike

Metcon
Optional Extra Work

Overhead squat
Take the heaviest weight for your Squat Snatches and perform:
12-9-6-3 with as less rest as possible
(brake your reps up as you need & wish)

Complete 3 sets of:
20 Pikes on Rower
Rest 2 mins

Complete 2 sets of:
1 min/side Weighted Side Plank
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Mar 22
Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

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