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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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