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Daily Workout WOD, September 21, 2021

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
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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