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Daily Workout WOD, October 21, 2021

21 Oct, 2021

10.21.21

Metcon
1 min Assault Bike or Row
Then complete 3 sets of 30 secs on / 30 secs off of:
Alternated Side Lunges
Plate Side to Side Touches
Push Ups Shoulder Taps
Squat Jacks (Jumping Jacks in a Half Squat stance)
Metcon
EMOM x 12 mins:
1. 30 sec HS facing the wall alternating feet
2. 30 sec Strict Shins to Bar / Kipping Shins to Bar / High Knee Raises
3. 20 sec/side Single Arm Forearm Front Plank
Metcon (AMRAP – Rounds and Reps)
In Teams of 3 AMRAP of 22 mins:
P1: 21/15 Cal Assault Bike or Row
P2: 10 KB Swings (53/35) + 10 Burpees to 6" Target
P3: 30 sec Front Rack KB Hold (53/35)
Metcon
IN CLASS MOBILITY
1 min/side Straddle Stretch
1 min Straddle Stretch (Middle)

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