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Daily Workout WOD, October 20, 2020

20 Oct, 2020

10.20.20

Metcon
2 mins/side Couch Stretch
Then complete 3 sets of:
6/side Lateral Step Ups
6/side RNT Goblet Reverse Lunges
10/side Banded Monster Walk
Wide Stance Box Squat (In an 18 min window: 5-5-5-4-4(-2))
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.

Rest 2 mins between sets
Try to go heavier than last week
Try not to use a belt
Back Rack Rear Foot Elevated Split Squat (In 10 mins complete: 5-4-3/side)
With a barbell in the Back Rack position perform the Split Squat movement where your rear foot is elevate on a 45lb plate (no higher)

Rest 2 mins between each set
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
6 Burpee Box Jump Overs (30/24)
12 Double KB Hang Snatch (35/25)

If unable to perform Double KB Snatches correctly you can scale to Double DB Snatches

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
30 DUs / 30 Singles
15 Wall Balls (20/14)
Metcon
Optional Extra Work

Romanian Deadlift starting at 3" from the floor
4-2-4-2-4-2
4 reps: 65-75-85%
2 reps: 70-80-90%

Complete 3 sets of:
6-9 GHD Raises / Kneeling / Back Extensions
Rest 30 secs
8/side Single Leg BB Hip Thrusts
Rest 90 secs

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