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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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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