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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins