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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
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))
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
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
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
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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