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Daily Workout WOD, October 7, 2020

07 Oct, 2020

10.7.20

Metcon
2 min Bench T-Spine with PVC (or use a wall)
Then EMOM x 6 mins:
1. 8 Snatch Grip Romanian Deadlifts + 8 Hang Snatches
2. 12-15 Banded KB Swings
3. 8/side KB Single Leg Deadlifts
Hang Power Snatch (Every 90 secs for 12 mins (8 rds): 1 rep building)
Then go directly into the next EMOM
Hang Power Snatch (EMOM x 8 mins: 2 at 80% of heaviest 1 rep)
Metcon (Time)
AQAP complete 3 rounds of:
15 Hang Squat Snatches (95/65)
15 Burpees over the Bar (bar facing)
75-50-25 DUs / 75-50-25 Singles

Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH

Complete 3 sets of:
12 DB Reverse Flys – thumbs up (T2120)
Rest 45 secs
12 Prone Trap Raises on Incline Bench (T2120)
Rest 45 secs

Metcon
Optional Extra Work

For 15 mins cycle through:
50ft Farmers Carry
50ft Sandbag Bear Hug Carry
50ft OH Yoke Carry
50ft Sled Push
(choose a weight you can hit unbroken on each exercise)

Complete 3 sets of:
8 Banded Barbell Curls (T2120)
8 Barbell Skull Crushers (T2120)
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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