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Daily Workout WOD, October 4, 2021

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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 - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs