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Daily Workout WOD, October 22, 2021

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22 Oct, 2021

10.22.21

Metcon
Complete 2 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates
Then complete 2 sets of:
2 min Assault Bike or Row
10 DB Hang Power Cleans
10 DB 1 &1/2 Front Squats
10 DB Squat Cleans
Metcon
Technical Warm Up:
8 Hip Squat Cleans
8 High Hang Squat Cleans
8 Hang Squat Cleans
8 Squat Cleans (pause at the knees)
Hang Squat Clean + Squat Clean (Every 90 secs x 12 mins (8 rds): 1 + 2 reps)
Perform the listed movements as a complex

Rounds 1-4: 75-80%
Rounds 5-8: 80-85%
Metcon (Time)
AQAP complete:
5-10-15-20-25-30 Cal Row
3-6-9-12-15-18 Burpee Box Jump Overs (24/20)

Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
90 sec/side Pigeon Pose
90 sec/side Banded Bully Stretch
Metcon
Optional Extra Work

Complete 5 sets of:
3 Front Squats (77.5% – 80% – 82.5% – 85% – 85%)

Complete 3 sets of:
10-15 Strict Bar Dips
10-15 Feet Elevated Ring Rows

Complete 4 sets of:
5-7/side Alternating Single Leg V-Ups
5-7 V-Ups
5-7 Straddle Ups
10-14 Hollow Rocks
10-14 sec Hollow Hold

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift