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Daily Workout WOD, October 29, 2020

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29 Oct, 2020

10.29.20

Metcon
1 min/side Hip External Rotation on the floor
Then complete 2 sets of:
8/side Banded Side Clams
8/side Monster Walks
8/side Banded Hip Thrust with feet on the bench
Back Squat (Weight)
Complete 4 sets of:
3 Back Squats at 85% of 1RM (T20X1)
Rest 1 min
30 sec/side Weighted Side Plank
Rest 2 mins

Try to go heavy on the Side Planks as long as you can keep your hips high

Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
C2B Pull Ups
Thrusters (115/80)

Time Cap: 7 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
Kipping HSPUs
Power Cleans (115/80)

Time Cap: 7 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
Push Ups
Calorie Row

Time Cap: 7 mins
Metcon
Optional Extra Work

Complete 4 sets of:
8-12 Sandbag Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows (TX120)
Rest 2 mins

Complete 4 sets of:
12-10-8-6 DB Skull Crushers
Rest 30 secs
12-10-8-6 DB Biceps Curls
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins

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