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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

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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