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Daily Workout WOD, October 21, 2020

21 Oct, 2020

10.21.20

Metcon
Complete 2 sets of:
6/side Front Rack BB Step Ups
5/side Rear Foot Elevated Split Squat Hold (10 secs at the bottom)

Then complete 2 sets of:
8 Banded Slides
8/side Banded Lateral Plank Walk

Metcon
Every 30 secs for 3 mins (6 rds):
1 Kneeling to Squat to Box Jump

Try to get as high as possible on your Box Jump
Clean+Front Squat+Jerk (Every 90 secs for 18 mins (12 rds): 1 + 2 + 1)
1+1+1 of Clean+FS+Jerk

Build to a heavy complex using the following rep scheme:
Rds 1-6: 60-80%
Rds 7-12: 80-85%
Perform last 2 rounds at 85%!
Metcon (Time)
AQAP complete 7 rounds of:
10 Strict HSPUs
10 C2B Pull ups
EMOM perform 5 Squat Cleans (135/95)

Time Cap: 15 mins

Start the workout with 5 Squat Cleans.
Scale Strict HSPUs to Push Ups.
If you cannot perform these reps unbroken, scale the weight or reps so that you are able.

Metcon
Optional Extra Work

Complete 3 sets of:
9-7-5 Close Grip Bench Press T21X1
Rest 30 secs
9-7-5 Fat Bar Pendlay Rows
Rest 2 mins

Complete 3 sets of:
2 x 5ft Seal Walks
Rest 30 secs
20-30 sec Bar L-Sit Hold
Rest 90 secs

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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