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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, September 21, 2021

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