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Daily Workout WOD, October 4, 2021

04 Oct, 2021

10.4.21

Metcon
In 10 mins complete:
200m Run
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8 Down Ups
8/side Spiderman Lunges with Thoracic Rotation
12/side Banded Lateral Walk
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Press (empty barbell)
Metcon
In 6 mins complete 4 sets of:
6-8 Push Jerks
(pause 2 secs in the dip & 2 secs in the catch)
Deadlift + Hang Power Clean + Shoulder to Overhead (EMOM x 8 mins: 3+3+3 (building))
NO BELTS!
Build to a heavy but perfect weight!
Metcon (Time)
AQAP complete 2 sets of:

400m Run
15 Burpee Box Jump Overs (24/20)
30 T2B / Hanging Knee Raises
15 Burpee Box Jump Overs (24/20)
15/12 Cal Assault Bike

Rest 3 mins between sets

Time Cap: 22 mins
Metcon
Optional Extra Work

Complete 3 sets of:
5 Back Squats at 70% of 1RM

Complete 3 sets of:
10/side DB Single Leg Deadlifts
12 Weighted Prone WTY Stretches
Rest 90 secs

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