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Daily Workout WOD, September 23, 2020

23 Sep, 2020

9.23.20

Metcon
90 secs/side Hip + Knee External Rotation on box
Then complete 2-3 sets of:
8/side Deadbugs with plate overhead
8/side Front Rack DB Split Squats (T33X1)
20 Banded Monster Walks
Front Rack Lunge (Weight)
In a 10 min window complete:
10/side – 8/side – 6/side
(All Reverse Lunges)

Rest 5 Mins
Romanian Deadlift (Weight)
In a 10 min window complete:
3-4 sets of (3-3-3) TX030
Rest 15 sec between each 3 rep
Metcon (Time)
AQAP complete 5 rounds of:
6/side Double DB Front Rack Lunges (50/35)
12 No Jump Burpees
6/side Double DB Front Rack Lunges (50/35)
12 Box Jumps (24/20)

Time Cap: 10 mins
Metcon
8 mins of SHOULDER HEALTH

Complete 2-3 sets of:
12 DB Reverse Flys
12 Prone Trap Raises
Rest 90 secs

Metcon
Optional Extra Work

EMOM x 5 mins:
5 Push Press at 70-80% of 1RM

Directly into

EMOM x 5 mins:
5 Push Jerk at 70-80% of 1RM

Directly into

AMRAP x 7 mins:
5 Parallete Kipping HSPUs / Kipping Deficit HSPUs
10 T2B
(Scale to whee you can hit at least 5 sets unbroken on the HSPUs)

Complete 3 sets of:
15 Ring Roll Outs
10/side Swiss Ball Dead Bug
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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