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Daily Workout WOD, October 27, 2020

27 Oct, 2020

10.27.20

Metcon
2 min Kneeling T-Spine Stretch on Box
Then complete 2 sets of:
6 Hang Muscle Cleans + 6 Hang Hip Squat Cleans
6/side KB RNT Reverse Lunges (hold
6 secs at the bottom)
10 Banded Slides
Squat Clean + Push Jerk (EMOM x 15 mins: 1 + 1)
Perform the 2 movements as a complex

Hold for 2 secs in the bottom of the Squat Clean
Mins 1-5: 65-75%
Mins 6-10: 80-85%
Mins 11-15: Build to your 1RM
Metcon (Time)
AQAP complete:
21-18-15-12-9-6 Front Squats (choose your weights from list below)
8 Burpees over Bar (bar facing)

Time Cap: 12 mins

RX+:
21 at 115/80 – 18 at 135/95 – 15 at 165/115 – 12 at 185/125 – 9 at 205/135 – 6 at 225/155

RX:
21 at 95/65 – 18 at 115/80 – 15 at 135/95 – 12 at 155/105 – 9 at 165/115 – 6 at 185/125

Regular: 95/65 (same weight all through)

Metcon
For 10 mins cycle through:
5 Strict Press
Rest 1 min
5 Weighted Pull Ups
Rest 1 min

(accumulate a minimum of 3 sets of each)

Metcon
Optional Extra Work

Complete 5 sets of:
2-3 Legless Rope Climbs / Rope Climbs
Rest 30 secs between sets

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