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Daily Workout WOD, October 18, 2020

18 Oct, 2020

10.18.20

The Little Ladies
0:00 – 5:00
Little Orphan Annie
30-20-10
DUs
Sit Ups

5:00 – 10:00
Lady Di
15-12-9
Deadlifts (95/65)
HSPUs

10:00 – 15:00
Lizzie
15-12-9
Cleans (95/65)
Ring Dips

15:00 – 20:00
Lil KK
AQAP complete:
75 Wall Balls (20/14)

20:00 – 25:00
Fancy Nancy
AQAP complete 3 rounds of:
200m Run
10 OHS (95/65)

25:00 – 30:00
Baby Grace
AQAP complete:
30 Clean & Jerks (95/65)

30:00 – 35:00
Isabelita
AQAP complete:
30 Snatches (95/65)

35:00 – 40:00
Franny
15-12-9
Thrusters (95/65)
Pull Ups

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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