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

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, October 8, 2020

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