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Daily Workout WOD, October 23, 2020

23 Oct, 2020

10.23.20

Metcon
2 mins/side Pec Stretch on post
Then for 6 mins cycle through:
5 OH Reverse Lunges (5sec hold at the bottom – knee off ground)
10 Banded Pull Downs + 10 Banded Y’s
5/side DB Snatches
Muscle Snatch (Every 90 secs for 6 mins (4 rds): 3 reps)

Rest 2 Minutes
Snatch Balance (EMOM x 5 mins: 3 reps from the rack)

Rest 2 Minutes
High Hang Squat Snatch + Hang Squat Snatch + OHS (EMOM x 10 mins: 1 + 1 + 2)
Complete the listed movements as a complex

The Hang Squat Snatch should be performed starting just above the knees

Work with between 75-80% the entire way through

Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
10 Wall Balls (30/20)
10 T2B
25 DUs / 25 Singles

Rest 2 mins between sets
Try to get as far as possible in each set.
Metcon
Optional Extra Work

Complete 10 rounds for quality of:
1 Legless Rope Climb / 1-2 Rope Climbs
50ft HS Walk / 2-3 Wall Climbs

Complete 2 sets of:
4 x 30 sec Assault Bike at very hard effort with a 90 sec rest between each
Rest Walk for 4 mins between sets
(DON’T AIM FOR A SPRINT, but go harder than last week from the 45 sec effort)

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