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Daily Workout WOD, September 24, 2021

24 Sep, 2021

9.24.21

Metcon
200m Run
1 min/side Airplanes
1 min/side Bodyweight Single Leg Deadlifts

Then for 6 mins cycle through:
10 Landmine Romanian Deadlifts
8/side Half Kneeling Landmine Strict Press
6/side OH Landmine Dead Bugs

Deadlift (Weight)
Complete 5 sets of:
5 (No Touch and Go) Deadlifts
Rest 1 min
6(-1) DB Bench Press
Rest 2 mins
Metcon (Time)
AQAP complete 3 rounds of:
20 Wall Balls (30/20)
20 C2B Pull Ups / Pull Ups / Ring Rows
50ft HS Walk (2 x 25ft) / 3-5 Wall Walks / 20 Shoulder Taps

Time Cap: 9 mins

Rest 4 Mins
Metcon (AMRAP – Reps)
IN 7 mins complete:
50 Wall Balls (30/20)
40 C2B Pull Ups / Pull Ups / Ring Rows
Max Distance HS Walk (in increments of 25ft) / Max Effort Wall Walks / Max Effort Shoulder Taps

Every 5 ft of the HS walk = 1 rep
Every Wall Walk = 1 rep
For Shoulder Taps, Left + Right = 1 rep
Metcon
Optional Extra Work

For 20 mins:
45 secs Max Cal Row or Ski
Rest 1 min 15 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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