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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)

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