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Daily Workout WOD, October 25, 2021

25 Oct, 2021

10.25.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
1 min Alternating Spiderman Lunges with Thoracic Twist
1 min/side Single Leg Hip Thrust on floor (hold for 3 secs at the top)
1 min Inchworms
1 min Front Rack Reverse Lunges (pause for 2 secs in the bottom)
1 min Hang Muscle Cleans
1 min Shoulder Activations
Hang Power Clean (Weight)
EMOM x 12 mins:
1. 5 Hang Power Cleans at 80-85% of your 1RM
2. 5 Weighted Strict C2B Pull Ups or Pull Ups with a light weight

Work with 80% minimum on the first set of HPC and increase the weight if you can. Try to work with the heaviest weight possible on each set.

Metcon (Time)
AQAP complete:
15-12-9
DB Thrusters (50/35)
DB Facing Burpees
T2B / Hanging Knee Raises

Time Cap: 8 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
34 DB Thrusters (50/35)
27 T2B / Hanging Knee Raises
21 Burpees Over DBs (lateral)

Time Cap: 6 mins
Metcon
Optional Extra Work

Option #1 – Power

Every 90 secs x 15 mins:
2 Squat Snatch from blocks above knees
(work with 75-82.5% 1RM Snatch)

Complete 3 sets of:
5 x 1 Snatch Lift Off + 1 Snatch Pull at 90-95-100% of 1RM Snatch
(on the lift off pause 3 secs at knees)

Option #2 – Engine

Every 2 mins x 24 mins:
45 sec Max Cal Row

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