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Daily Workout WOD, September 28, 2020

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28 Sep, 2020

9.28.20

Metcon
90 sec/side Hip 90/90 on floor
Then for 6 mins cycle through:
30 sec/side Med Ball Standing Abduction
10 Banded Hip Thrusts
8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom
10 Jump Squats
Paused Front Squat (5-4-3-5-4-3)
Pause for 2 secs at 90 degrees on the way down

Build to a heavy 3 with wave loading

Metcon
Complete 2 sets of:
10 Hollow Rocks (20 sec Hollow Hold)
10 Shoulder Activations
10 Beat Swings
1-5 Kipping Pull Ups or Kipping Ring Rows
Metcon (Time)
AQAP complete:
20/side Double DB OH Walking Lunges (50/35)
40 C2B Pull Ups
40 Burpees to 6" Target
40 Pull Ups
40 Box Jumps (24/20)
40 T2B

Time Cap: 12 mins
Metcon
Optional Extra Work

Every 90 secs for 12 mins (8 rds):
2 Power Cleans
( build to a heavy 2 rep for the day)

Every 30 secs for 5 mins (10 rds):
1 Power Clean at 85-90% of heaviest 2 rep above

Every 2 mins for 6 mins (3 rds):
3 Clean Pulls at 105% of your 1RM Power Clean

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs