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Daily Workout WOD, October 2, 2020

02 Oct, 2020

10.2.20

Metcon
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
Metcon
SHOULDER HEALTH
In 8 mins complete 3 sets of:
12/side DB Seated External Rotations
15 DB Reverse Flys
Rest 90 secs
Metcon
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
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips