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Daily Workout WOD, October 7, 2021

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07 Oct, 2021

10.7.21

Metcon
EMOM x 9 mins:
1. 40 sec Row or Assault Bike
2. 40 secs Shoulder Activations
3. 40 sec HS Hold
Metcon (Time)
AQAP with a Partner complete:
40-30-20
Calories Assault Bike
Calorie Row

Time Cap: 10 mins
Divide reps as desired where one works and the other rests.

Rest 3 Mins
Metcon (Time)
AQAP with a Partner complete:
60-40-20 C2B Pull Ups / Pull Ups / Ring Rows
60-40-20 Kipping HSPUs / 20-15-10 Wall Walks
60-40-20 DB Anchored Sit Ups

Time Cap: 10 mins
Divide reps as desired where one works and the other rests.

Rest 3 Mins
Metcon (Time)
AQAP with a Partner complete:
40-30-20
Calories Assault Bike
Calorie Row

Time Cap: 10 mins
Divide reps as desired where one works and the other rests.
Metcon
Optional Extra Work

Complete 3 sets of:
5/side Turkish Get Ups
Rest 45 secs
30-45 secs/side Half Kneeling Bottom Up KB Hold
Rest 2 mins