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Daily Workout WOD, October 5, 2021

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05 Oct, 2021

10.5.21

Metcon
In 12 mins complete:

200m Run
90 secs/side Bent Over Lat PNF Stretch

Then complete 2 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates x10

Then complete 2 sets of:
10 Plate Z Presses
10/side Single Arm DB Half Get Ups
10 Ring Rows

Metcon
In 13 mins complete 4-5 sets of:

Option #1 (Advanced & Intermediate):
2 Weighted Dips
Rest 1 min
2 Weighted Strict Pull Ups
Rest 2 mins

Option #2 (where Dips & Pulls Ups are hard):
45 secs Max Rep Strict Dips / Banded
Rest 1 min
45 secs Max Rep Strict Pull Ups / Banded
Rest 2 mins

Option #3 (where bands are hard):
45 sec practice of Push Ups
Rest 1 min
45 secs Max Rep Bent Knee Low Bar Pull Ups
Rest 2 mins

Metcon
In no more than 5 mins transition to AMRAP with 1-5 reps of each of the following exercises:
Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows
Alternating DB Snatches / Barbell Power or Squat Snatches
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12 Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows
2-4-6-8-10-12 Alternating DB Snatches # / Barbell Power or Squat Snatches #

Today we are giving you the option to work with either a DB or Barbell. But the Barbell should only be used by advanced or Intermediate athletes as there is no "primer" or "technical" part today.
The goal is to work with a moderate weight DB / Barbell. DB either 50/35 or 35/20 and Barbell for the advanced at 135/95 and all other 115/80.
Metcon
IN CLASS CORE WORK

EMOM x 9 mins:
1. 30 sec Hollow Rock or Hollow Hold
2. 30 sec/side Single Arm Front Plank (on hand or forearm)
3. Rest

Metcon
Optional Extra Work

Complete 3 sets of:
8/side DB Strict Press with Neutral Grip
10 Incline Bench DB Bent Over Rows
Rest 2 mins

Complete 6 sets of:
2 mins Run / 1 min off
(best pace possible)

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins