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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)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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