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Daily Workout WOD, October 6, 2021

06 Oct, 2021


In 12 mins complete:
50 DUs / 100 Singles
1 min/side Hip & Knee External Rotation
1 min/side Hip 90/90
1 min OH Plate Reverse Lunge & Reach
1 min/side Rear Foot Elevated Split Squats (T32X1) DB in goblet position
1 min Banded Pull Apart
1 min Behind The Neck Snatch Grip Strict Press
In 15 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 45 secs
8 Behind The Neck Snatch Grip Strict Press
Rest 45 secs
45 secs/side Weighted/Unweighted Side Plank
Rest up to 3 mins
Metcon (Time)
AQAP complete:
50-40-30 Wall Balls (20/14)
30-20-10 Burpees
150-100-50 DUs / Singles

Time Cap: 15 mins

Try to hit your Wall Balls in big sets.
Fast on first 10 Burpees then steady on the rest.
Minimize mistakes on DUs. Go as fast as you can to remain unbroken.


If there is time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTY Stretches on the floor

Optional Extra Work

EMOM x 20-30 mins:
1. 45 sec Row
2. 45 sec Assault Bike
3. 45 sec Ski Erg
4. Rest

This is made to be an aerobic capacity workout, so your rate of perceived effort should be 5/10 – Zone 2 at 60-75% max heart rate.
In other words, you can have a conversation with someone during this whole thing. If you cannot, go easier.

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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