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Daily Workout WOD, October 16, 2020

16 Oct, 2020

10.16.20

Metcon
2 mins/side Banded Couch Stretch

Then complete 2 sets of:
6/side Single Arm OH KB Reverse Lunges
10 Hang Muscle Snatches

Then complete 2 sets of:
12 Banded Pull Aparts
12 Wall Slides

Snatch (Every 45 secs for 9 rds: 1 rep from 3″ off ground)
Mins 1-3: 60-70%
Mins 4-6: 70-80%
Mins 7-9: 80%

(Use 45lb Plates so that the bar sits at about 3" off of the ground)

Snatch + OHS (EMOM x 5 mins: 2 (at 75-80%) + 2)
Metcon (Time)
AQAP complete 3 rounds of:
33 C2B Pull Ups
33 Box Jump Overs (24/20)
33 HSPUs
33 Alternating DB Snatches (50/35)

Scale C2B to Pull Ups or Ring Rows
Scale HSPUs to Push Ups
Metcon
Optional Extra Work

Complete 8 sets of:
45 sec Assault Bike at 90% effort
Rest 1 min & 15 secs between sets

EMOM x 10 mins:
1. 6-9 GHD Raises
2. 20 GHD Sit Ups (as fast as possible)

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins