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Daily Workout WOD, October 22, 2021

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
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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