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Daily Workout WOD, October 27, 2020

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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

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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