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Daily Workout WOD, September 15, 2021

15 Sep, 2021

9.15.21

Metcon
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
Metcon
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

Metcon
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
Metcon
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 - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips