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

9.30.22

Metcon

200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)

Deadlift (Weight)

In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.

Metcon (Time)

AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min

Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.

Metcon

IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)

Metcon

Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Daily Workout WOD, September 21, 2021

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Daily Workout WOD, September 21, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!