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Daily Workout WOD, September 23, 2021

23 Sep, 2021


10/side Quadruped Thoracic Rotations

Then complete 3 rounds of 30 secs on, 30 secs off of:
Downward Dog to Seal
Assault Bike or Row at easy pace

Metcon (2 Rounds for reps)
With a partner complete 2 sets of:

Partner AMRAP x 6 mins:
10/7 Cals Row or 9/6 Cals Assault Bike + 5 Burpees to a 6" Target

Rest 4 mins between sets

Partner completes full round while other rests

Rest 4 Mins
Metcon (2 Rounds for reps)
With a partner complete 2 sets of:

Partner AMRAP x 6 mins:
20 Burpee Box Jumps (24/20)
30 KB Swings (53/35)
100 Sideways/Lateral Hurdle Jumps (one Hurdle)

Rest 4 mins between sets

Divide reps as desired as long as one partner works while the other rests
In 6 mins complete 2-3 sets of:
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank

Archives Previous WODs
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.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
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

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