Daily Workout WOD, October 15, 2020

15 Oct, 2020

10.15.20

Metcon

Coaches Call for Warm up

Metcon (Time)

AQAP with a partner complete:
100 Wall Balls (20/14)
100 Box Jump Overs (24/20)
100 KB Swings (70/53)
100 Burpees
100 DB Thrusters (35/20)

Time Cap: 25 mins

As long as one partner works while the other rests you can attack this chipper however you want. The movements do not have to be completed in order.

Metcon

For quality complete 10 mins of:
15 Ring Roll Outs
30 sec Hollow Hold (weighted if able)
12 DB Curls (T2120)
12 Banded Triceps Pull Downs (T2120)

On the roll outs focus on your shoulder stability. Hold at a 45 degree angle. Only go to full plank is able.

Metcon

IN CLASS STRETCH
1 min/side Hamstring or Hip Stretch
1 min/side Pec Stretch on post

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs