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Daily Workout WOD, September 27, 2021

27 Sep, 2021

9.27.21

Metcon
1 min Row or Assault Bike
90 secs/side Hip & Knee External Rotation on box
Then for 6 mins
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Front Squats + 6 Hip Squat Cleans
6 Jump Squats (as high as possible)
Clean Lift Off + Squat Clean (Weight)
In 6 mins build to a manageable and perfect complex of:
3 Clean Lift Offs (up in 3 secs) + 1 Squat Clean
(with the same tempo from the lift off)
Squat Clean + Hang Squat Clean (below the knees) + Hang Squat Clean (above the knees) (EMOM x 10 mins: 1+1+1 (building))
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Row 30/24 or 25/20 Cal Assault Bike
15 Burpee Box Jump Overs (24/20)

Time Cap: 12 mins
Metcon
Optional Extra Work

For 7 mins cycle through:
30 sec Weighted Hollow Hold / Unweighted
15-20 Pikes on Rower / Swiss Ball
Rest as needed

EMOM x 15 mins:
1. Max Effort Strict Deficit HSPUs
2. Max Effort Legless Rope Climbs / Rope Climbs / Strict Pull Ups
3. Rest

12-10-8-6(-1)
Strict Press
Rest 30 secs

Complete 3 sets of:
12 DB Reverse Flys
12/side Incline Bench Single Arm Prone Trap Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins