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Daily Workout WOD, September 23, 2021

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23 Sep, 2021

9.23.21

Metcon
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
Metcon
In 6 mins complete 2-3 sets of:
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank

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

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