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Daily Workout WOD, October 2, 2020

02 Oct, 2020


90 sec/side Banded Hamstring PNF Stretch
Then for 6-8 mins cycle through:
300/250m Row
6/side Lateral Step Ups
10 Jump Squats
8/side Single Leg Deadlifts
Romanian Deadlift (Complete 5 sets of (2-2-2) with a tempo of X030)
Rest 15 secs between 2 reps and up to 2 mins and 30 secs between rounds.
Build to a heavy weight.
Banded Deadlift (Every 45 secs for 6 mins: 3 TNG reps at 60% of 1RM)
Go as fast as you can with good for at about 50-60% of your 1RM Deadlift.
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
4 Wall Balls (20/14)
30 Box Jumps (24/20)

Time Cap: 15 mins
In 8 mins complete 3 sets of:
12/side DB Seated External Rotations
15 DB Reverse Flys
Rest 90 secs
Optional Extra Work

Complete 5 sets of:
1 Peg Board Ascent / 6-8 Peg Board Pull Ups
Rest 30 secs
40 sec Freestanding HS Hold Practice
Rest 30 secs
6-8 Strict T2B down in 2-3 secs
Rest 30 secs
30 sec Stir the Pot on Swiss Ball
Rest 1 min

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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