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Daily Workout WOD, October 23, 2020

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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)

Archives Previous WODs
Daily Workout - Tue, Mar 21
Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

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