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Daily Workout WOD, September 16, 2021

16 Sep, 2021

9.16.21

Metcon
200m Run
1 min/side Kneeling Lat PNF Stretch (5 secs on, 5 secs off)
Then for 6 mins cycle through:
5 x 5 sec/side Single Arm Forearm Front Plank
10 Shoulder Activations with a 2 sec hold at the top
10/side Single Leg Deadlifts
Metcon
10 mins of Ring MU Technique Practice:

1. Bent Knee Kipping Ring Row
2. Bent Knee Kipping Ring Row + Transition
3. Straight Leg Kipping Ring Row
4. Straight Leg Kipping Ring Row + Transition
5. Elevated Feet Ring MU Transition

Shoulder Press (EMOM x 8 mins: 3 at 70-75%)
Metcon (4 Rounds for reps)
Complete 4 sets of 30 secs on / 30 secs off of:
1. Box Jumps (24/20)
2. Wall Climbs
3. Burpees onto Plate
4. Alternating Step Up Jumps (use light DBs if too easy)
5. Alternating Single Leg V-Ups (use light weight – 5lbs – if easy)

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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