Daily Workout WOD, October 15, 2021

15 Oct, 2021

10.15.21

Metcon

200m Run
90 secs/side Bent Over Hamstring PNF Stretches

Then for 8 mins cycle through:
8/side DB Single Leg Deadlifts
10 Down Ups
45-60 sec HS Hold
30 sec Wall Facing Shoulder Taps / Feet on Box Shoulder Shoulder Taps

Deadlift (Weight)

20 mins complete:

10-8-6-10-8-6 Deadlifts
Rest 30 secs
Max Reps Deficit Strict HSPUs / Strict HSPUs / Feet on box Strict HSPUs
Rest 2 mins

For the Deadlift, use the following %s as a guideline:

10 at 60% – 8 at 65% – 6 at 70% – 10 at 65% – 8 at 70% – 6 at 75%

Metcon (Time)

AQAP complete:
30-20-10 Burpee Box Jump Overs (30/24)
40-30-20 C2B Pull Ups / Pull Ups / Jumping C2B Pull Ups or Pull Ups
75ft-50ft-25ft HS Walk / 40-30-20 Push Ups

Time Cap: 17 mins

Metcon

Optional Extra Work

Complete 3 sets of:
10-15 Strict Bar Dips
10-15 Decline DB Push Ups
10-15 Feet Elevated Ring Rows
Rest 2 mins

AQAP complete:
5000m Row

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Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Daily Workout WOD, October 15, 2021

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