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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

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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