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Daily Workout WOD, October 7, 2021

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

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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