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Daily Workout WOD, October 11, 2021

11 Oct, 2021

10.11.21

Metcon
1 min Row or Assault Bike
90 sec/side Hip 90/90
3 x 30 sec Bottom of Squat Hold

Then complete 2 sets of:
8/side Banded Side Clams
8/side DB Lateral Lunges
8 Shoulder Activations
15 Banded Pull Apart

Back Squat (Weight)
In 20 mins complete the following:

Warm up sets:
3-4 sets of 5 reps at 30-40-50-60%
Then complete 4 sets of:
5 Back Squats at 70-80% of 1RM (T32X1)
Rest 1 min
Max Reps Strict C2B Pull Ups or Strict Pull Ups
Rest 2 mins

Metcon (Time)
AQAP complete:
21-15-9 Deadlifts (225/155)
20-15-10/15-12-9 Cal Row or 15-12-9/12-9-7 Assault Bike
6-4-2 Wall Walks

Time Cap: 10 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
10 Wall Walks
30 Deadlift (225/155)
50/40 Cal Row – 40/30 Cal Assault Bike

Time Cap: 8 mins
Metcon
Optional Extra Work

Complete 3 sets of:
1000m Ski or Row
Rest 3 mins
(best pace possible on each)

Complete 4 sets of:
5-7/side Alternating V-Ups
5-7 V-Ups
5-7 Straddle Ups
10-14 Hollow Rocks
10-14 sec Hollow Hold
Rest 90 secs

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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