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Daily Workout WOD, September 15, 2021

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15 Sep, 2021


90 secs/side OH Banded Distraction
Then complete 3 sets of:
1 min Row or Assault Bike
8/side Single Arm DB Half Get Ups
15 Banded Pull Apart
10 Shoulder Activations
10/side Single DB Z Presses
10 mins of Kipping Work

(Perform the exercises one after the other like a circuit)
1. 20-30 sec Freestanding Tripod Hold / Tripod Hold to Wall / Pike Headstand Hold with feet on box
2. 30 secs of Tripod to Straight Leg to Tripod. No HSPU, only the movement of the hips against the wall / Alternating Foot in Wall Climb position
3. 30 secs of Positioning of the hands on the floor, stance and weight on the palm of the hand and attempt kick up if comfortable

Every 90 secs x 12 mins (8 rds):
1. 10 Kipping HSPUs / Strict HSPUs / Strict Deficit HSPUs / Pike Strict HSPUs with feet on box / DB Seated Strict Press with neutral grip
2. 6-10 Strict C2B Pull Ups / Strict Pull Ups / Banded Strict Pull Ups / Ring Rows
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Assault Bike or 400m Run
1 Legless Rope Climb / 2 Rope Climbs / 15 T2B or Hanging Knee Raises
25 Wall Balls (30/20)
20 DB Anchored Sit Ups

Time Cap: 14 mins
Optional Extra Work

Complete 5 sets of:
5 Front Squats at 75-80% of your 1RM (T23X1)

Complete 3 sets of:
10 Barbell Banded Hip Thrusts (band around knees – back on bench) TX320
Rest 1 min
5 GHD Hip Extensions – hold for 10 secs at the top
Rest 2 mins

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs