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Daily Workout WOD, October 19, 2021

19 Oct, 2021


50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations

Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Lateral Walks

Then complete 2 sets of:
8/side DB Lateral Lunges
8 Banded Squats (T33X1)

Back Squat (Weight)
Complete 5 warm up sets of 4 reps each at:
30-40-50-60-70% of 1RM

Then complete:
4-4-3-3-2-2 (T22X1) all between 80-85%

The goal is NOT to get a PR here but a heavy 2 with a perfect form and tempo!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
15/12 Cal Row or 12/9 Cal Assault Bike
6 Strict HSPUs / 9 Kipping HSPUs / 15 Push Ups
50 DUs / 60 Singles
20 DB Anchored Sit Ups
Optional Extra Work

Option #1 – Upper Strength
Complete 3 sets of:
5(-1) Close Grip Bench Press
Rest 2 mins
6(-1) Incline Bench DB Bent Over Row
Rest 90 secs

Option #2 – Engine
Complete 2 sets of running as follows:
4 mins on / 1 min walk / 1 min active rest then start back
(best pace possible)

Then directly into

5 sets of:
1 min on / 1 min off
(best pace possible)

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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