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Daily Workout WOD, October 9, 2020

09 Oct, 2020


Complete 2 sets of:
45 secs/side Airplane
45 secs/side Bird Dog
45 secs/side RNT Step Ups on box
Complete 3 sets of:
8/side DB Front Rack Lateral DB Russian Step Ups
Rest 20 secs
45 sec/side Weighted Side Plank*
Rest 90 secs

* For the plank, try to bend your lower knee on the floor for a maximum glute contraction. You can do it with straight legs or a single leg bent knee if you want to feel it differently. Ensure that the glutes are working on each variation.
Metcon (Time)
AQAP complete 5 rounds of:
40/30 Cal Row or 30/22 Cal Assault Bike or 400m Run
20 Burpees over Rower Sideways

Time Cap: 22 mins

2 mins Straddle Stretch
1 min/side Pec Stretch

Optional Extra Work

EMOM x 10 mins:
1. 3-6 Clapping Push Ups / Speed Push Ups variation
2. 1-2 Legless Rope Climbs

EMOM x 10 mins:
1. 8-12 Feet on Bench Ring Rows
2. 8-12 Strict Ring Dips
(add a 2 sec down on both)

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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