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Daily Workout WOD, October 13, 2021

13 Oct, 2021

10.13.21

Metcon
In 10 mins complete:
50 DUs / 100 Singles
Complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Pull & Rotate

Then complete 2 sets of:
10 Straight Leg OH Plate Crunches
10/side DB Plank Row
10 Narrow Push Ups

Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.

EMOM x 15 mins:
1. 5(-1) Close Grip Bench Press
2. 6/side Single Arm DB Rows
3. 20-30 secs L-Sit on bar / Tuck on bar / Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 mins:
2-4-6-8-10-12…etc
Burpees
T2B / Hanging Knee Raises
25 DUs / Singles
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTYs on the floor
Metcon
Optional extra Work

Every 2 mins x 16 mins (8 rds):
2 Squat Cleans + 1 Hang Squat Clean
Rds 1-4: 65-75%
Rds 5-8: 75-80%

EMOM x 5 mins:
3 TNG Squat Cleans at 60%

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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