Daily Workout WOD, October 19, 2021

19 Oct, 2021

10.19.21

Metcon

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

Metcon

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

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

RESOURCES