Daily Workout WOD, October 24, 2021

24 Oct, 2021

10.24.21

The Little Ladies

0:00 – 5:00
Little Orphan Annie
30-20-10
DUs
Sit Ups

5:00 – 10:00
Lady Di
15-12-9
Deadlifts (95/65)
HSPUs

10:00 – 15:00
Lizzie
15-12-9
Cleans (95/65)
Ring Dips

15:00 – 20:00
Lil KK
AQAP complete:
75 Wall Balls (20/14)

20:00 – 25:00
Fancy Nancy
AQAP complete 3 rounds of:
200m Run
10 OHS (95/65)

25:00 – 30:00
Baby Grace
AQAP complete:
30 Clean & Jerks (95/65)

30:00 – 35:00
Isabelita
AQAP complete:
30 Snatches (95/65)

35:00 – 40:00
Franny
15-12-9
Thrusters (95/65)
Pull Ups

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs