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Daily Workout WOD, October 20, 2021

20 Oct, 2021

10.20.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Hamstring Banded PNF Stretch
Then for 8 mins cycle through:
5/side Bird Dog – hold for 3 secs at the top
10 Down Ups
10/side Single Leg Romanian Deadlifts
15 KB Swings
Deadlift (9-7-5-9-7-5 Touch and Go reps)
Build to a heavy 5 using the following Wave Loading format:
9 at 65% – 7 at 70% – 5 at 77.5% – 9 at 75% – 7 at 80% – 5 at 85%
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
10 Deadlifts (155/105)
10 Shoulder to Overhead (155/105)
3 Ring or Bar MUS / 6 C2B Pull Ups / 8 Pull Ups / 12 Ring Rows

Rest 1 min

AMRAP x 2 mins:
10 Sideways Box Jumps (30/24)
10 No Jump Burpees

Rest 2 mins

Metcon
Optional Extra Work

AQAP complete 5 sets of:
500m Ski Erg
Rest 2 mins between each set

Complete 3 sets of:
8-10 GHD Raises
10 Barbell Hip Thrusts (TX220)
Rest 2 mins

Complete 3 sets of:
30-45 secs Stir the Pot on Swiss Ball or Med ball
15 Pikes on Rower
Rest 2 mins

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