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Daily Workout WOD, October 22, 2020

22 Oct, 2020

10.22.20

Metcon
EMOM x 6 mins:
1. 45 secs of Burpees
2. 8/side Kneeling DB Strict Press
3. 10 Banded Goblet Squats

Then complete 2 sets of:
10 Romanian Deadlifts
10 Front Squats
10 Push Press
(build in weight)

Power Clean + Thruster + Push Jerk (Every 2 mins for 8 mins (4 rds): 3 TNG + 3 + 3 TNG)
Perform the listed movement as a complex

Use this as a warm up for the next part.
Try to go with a weigth that will be a heavy but moderate 3 rep Thruster (not your best 3 rep), but heavier than the bar you will use on the next part.
Perform perfect touch an go reps with the bar staying as close as possible to your shins.
With the Push Jerk, stabilize with a 1 sec lock out at the top of each rep.
Metcon
The following 3 metcons have a 40 minute total time cap (including the rest between). Have athletes adjust and scale accordingly!
Metcon (Time)
AQAP complete 7 rounds of:
5 Kipping HSPU
6 Power Cleans (135/95)
7 Box Jumps (24/20)

Rest 5 Mins
Metcon (Time)
AQAP complete 9 rounds of:
6 Burpee Box Jumps (24/20)
3 Thrusters (135/95)
3 Ring MUs / 3 BMUs / 6 C2B / 6 Pull Ups

Rest 5 Mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Power Snatches (135/95)
5 Burpee Bar MUs / 5 Burpee C2B / 5 Burpee Pull Ups
Metcon
Optional Extra Work

Complete 4 sets of:
50ft Sled Push – heavy but not your heaviest
Rest 30 secs
6-8 Sandbag or BB Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows TX120
Rest 2 mins

Complete 3 sets of:
45 secs of Stir the Pot on Swiss Ball
Rest 30 secs
45 sec/side Weighted Side Plank
Rest 90 secs

Complete 3 sets of:
15-12-9 DB Skull Crushers
Rest 30 secs
15-12-9 DB Biceps Curls
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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