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Daily Workout WOD, September 21, 2021

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21 Sep, 2021

9.21.21

Metcon
200m Run
1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
Then for 8 mins cycle through:
8 Banded Pull Downs
8 Banded Y Raises
10 Scapula Push Ups
6 Hip Snatch Pull + 6 Hip Muscle Snatches
Power Snatch (3 sets of 30 secs on, 30 secs off )
Rx: 135/95
Level 1: 115/80
Level 2: 75/55

Rest 2 Minutes
Power Snatch (3 sets of 30 secs on, 30 secs off )
Rx: 155/105
Level 1: 135/95
Level 2: 95/65

Rest 2 Minutes
Power Snatch (3 sets of 30 secs on, 30 secs off )
Rx: 185/125
Level 1: 155/105
Level 2: 115/80
Metcon (Time)
AQAP complete 5 rounds of:
200m Run
15 T2B / Hanging Knee Raises
15 KB Swings (70/53)
15 Strict Ring Dips / Push Ups

Time Cap: 15 mins
Metcon
Optional Extra work

Complete 4-5 Sets of 1000m Fartlek Row separated as:
400m hard
400m easy
200m hard
Rest walk 3 mins

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