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Daily Workout WOD, September 29, 2020

29 Sep, 2020

9.29.20

Metcon
2 mins/side OH Banded Distraction
Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

The Hang Squat Snatch starts from below the knees
Build to heavy complex for the day
Power Snatch + Hang Squat Snatch (EMOM x 4 mins: 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

Cpmplete the EMOM at 85-90% of max weight for complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
15 Burpee Box Jumps (24/20)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
20 Power Snatches (75/55)
Metcon
Optional Extra Work

Complete 3 sets of:
3-5 Rope Climbs / 6-12 Strict Rope Pulls
5-10 Ring MUs / 6-12 Bar or Ring Dips
18 KB Swings (70/53)
50-100ft HS Walk / 7 Wall Climbs
Rest 4 mins

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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