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Daily Workout WOD, September 14, 2021

14 Sep, 2021

9.14.21

Metcon
200m Run
90 secs/side Hip & Knee External Rotation on floor
1 min/side Hip External Rotation + Thoracic Rotation
1 min Bench T-Spine on Floor or Bench
Metcon
Every 30 secs x 6 mins:
1. 1 Kneeling to Squat to Box Jump / 1 High Box Jump
2. 5 Back Rack Jump Squats / Jump Squats (go down only to 90 degrees)
Power Clean (1 min Max Effort at 135/95)

Rest 2 Minutes
Power Clean (1 min Max Effort at 185/125)

Rest 2 Minutes
Power Clean (1 min Max Effort at 225/155)

Rest 2 Minutes
Power Clean (1 min Max Effort at 245/165)
Metcon
EMOM x 18 mins:
1. 6-8 Strict Ring MUs / Ring MUs / Kipping Ring Pull Ups + Kipping or Strict Ring Dips / Banded Strict Pull Ups
2. 12-17 Burpees
3. 12-17 KB Swings (70/53)
Metcon
Optional Extra Work

At an RPE of 7-8/10:
4 min Row
Rest 2 mins
3 min Row
Rest 90 secs
2 min Row
Rest 1 min
1 min Row
Rest 1 min
2 min Row
Rest 1 min
3 min Row
Rest 90 secs
4 min Row

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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