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Daily Workout WOD, October 14, 2020

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14 Oct, 2020

10.14.20

Metcon
Complete 2 sets of:
30 sec/side Standing Single Leg Medicine Ball Adduction
8/side Side Lying Banded Abduction (2 sec hold at the top)
8 Wide Stance Inchworms
8/side Bird Dogs
15 No Jump Burpees
Wide Stance Box Squat (Weight)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

In 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
Rest 2 mins between sets

Then go straight into Sumo Deadlifts

Sumo Deadlift (Weight)
In a 15 mins (with warm up) perform 4-6 sets of 6(-2) reps
(Straps can be used with double overhand grip)
Metcon (Time)
AQAP complete 5 rounds of:
1 Legless Rope Climb
10 Box Jump Overs (24/20)
8 Clapping Push Ups
12 DB Hang Clean & Jerks (50/35)

Time Cap: 12 mins
Metcon
Optional Extra Work

12-10-8
Close Grip Bench Press
Rest 30 secs
Fat Bar Pendlay Row
Rest 90 secs

AQAP complete:
15-12-9
DB Skull Crushers
Rest 30 secs
DB Biceps Curls
Rest 90 secs

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift