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Daily Workout WOD, October 8, 2020

08 Oct, 2020

10.8.20

Metcon
2 mins/side of Banded Hip + External Rotation on post
Then for 7 mins cycle through:
30 sec Row / Assault Bike
30 sed Banded Squat Hold
6/side Kossack Squat
8/side OH Plate Deadbugs
Back Squat (Weight)
In a 15 min window complete 4 sets of:
5 Back Squats (70-75%)
Rest 30 secs
1 min Max Effort Strict HSPUs
Rest 2 mins

DON’T max out on the squats! Stay with a sub-max weight.
For the HSPUs go with a max (-2) at the beginning of each set.

Metcon (Time)
AQAP complete 3 rds of:
200m Run
15 Thrusters (115/80)

Time Cap: 6 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
20-15-10 Box Jumps (24/20)
15 C2B Pull Ups

Time Cap: 6 mins
(15 C2B Pull Ups each round)

Rest 4 Mins
Metcon (Time)
AQAP complete:
20-15-10 Cals Assault Bike / Row
15 Hang Squat Cleans (115/80)

Time Cap: 6 mins
(15 Hang Squat Cleans each round)

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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