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Daily Workout WOD, September 24, 2020

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24 Sep, 2020

9.24.20

Metcon
EMOM x 6 mins:
1. 45 sec Row
2. 10 DB Hang Cleans + 10 DB Front Squats
3. 3-5 Wall Climbs with a 5 sec hold at the top
Clean (EMOM x 7 mins: 2 Squat Cleans (3 secs to knees))
Use this part as a warm uo to get to your 75% of your 1RM Squat Clean. Aim to hit that target on your final minute.
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row

10-8-6-4 Strict HSPUs
2-3-4-5 Squat Cleans at 75% of 1RM

Cash Out – 30 Box Jump (30/24)

Time Cap: 11 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row

1-2-3-4 Squat Cleans at 80% of 1RM
5-4-3-2 Ring MUs

Buy Out – 50 Burpees to a 6" Target

Time Cap: 11 mins
Metcon
Optional Extra Work

AQAP complete:
10-8-6-4-2/side DB Step Ups (35/20)
20-16-12-8-4 Kipping Ring Dips
30-24-18-12-6 T2B/Hanging Knee Raises

Complete 4 sets of:
6 Banded Hip Thrusts (3 sec hold on top)
*heavier than last week
*on this one go heavy with the barbell but add your band!

Complete 3 sets of:
15 Banded Barbell Curls (T2120)
15 Banded Barbell Skull Crushers (T2120)

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post