Daily Workout WOD, October 5, 2020

05 Oct, 2020

10.5.20

Metcon

Complete 3 sets of:
10 Banded Pull Aparts
10 Banded Y’s
10 Banded Scapula Push Ups
5 Burpees with a fast Push Ups

Bench Press (Weight)

For 18 mins complete 5 sets of:
5(-2) Bench Press T21X1
Rest 1 min
5-6 Band Resisted Chin Ups Rest 2 mins

For the Band Resisted Chin Ups use a DB/DBs on the floor and wrap the band on your shoulders.

Metcon (Time)

AQAP complete:
24/side Single Arm Front Rack DB Lunges (50/35)
20 T2B
10 Wall Climbs
20 T2B
24 Single Arm Front Rack DB Step Ups (50/35 – 24/20)
20 T2B
10 Wall Climbs
20 T2B
24/side Single Arm Front Rack DB Lunges (50/35)

Time Cap: 20 mins

Metcon

Optional Extra Work

EMOM x 20-24 mins:
1. 45 sec Row
2. 45 sec Assault Bike
3. 45 sec Ski Erg
4. Rest

Archives

Previous WODs

5.23.22

Metcon

2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)

Back Squat (Complete 4 sets of 5 reps at T22X1)

In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM

Metcon

For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)

Metcon

Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Daily Workout WOD, October 5, 2020

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Daily Workout WOD, October 5, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!