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Daily Workout WOD, October 26, 2021

26 Oct, 2021


1 min Row
90 secs/side OH Banded Distraction
Then EMOM x 8 mins of:
1. 30 sec Ring Plank
2. 30 sec Active Hang on bar
3. 30 sec Top of Ring Row Hold
4. 30 sec HS Hold / On Wall / Feet on Box
For 5 mins practice the following Kipping Drills:
1. Basic Butterfly motion with arms and legs straight / Beat swings on bar
2. Basic Butterfly motion with feet on box / Kipping with feet on box
3. Basic Butterfly motion with only 1 leg / Half Kipping on bar (elbow half bent) or Full Kipping on rings for beginners
EMOM x 8 mins:
1. Max Effort Strict Deficit HSPUs / Regular Strict HSPUs / Pike HSPUs with feet on box / Decline Push Ups / Push Ups
2. Max Rep (-2) C2B Pull Ups / Pull Ups / 10 Hard Ring Rows

directly into

EMOM x 6 mins:
1. Max Rep Regular Strict HSPUs / Pike Strict HSPUs / Decline Push Ups / Push Ups
2. Max (-1) Strict Pull Ups / 6 Hard Ring Rows

The focus today is on the Kipping Pull Ups and NOT on the HSPUs.
On the max reps, you need to hit around 10 reps. So, if you can hit 2 x C2B pull Ups, but 12 x Kipping Pull Ups, then work on your Kipping Pull Ups on this part since the goal is to get some high reps in the bank.
If you can Kip for 3-5 reps and are beginning with them, aim for 30 secs of work with a 1st unbroken set.
Metcon (Time)
AQAP complete:
15-10-5 Power Snatches (135/95)
15-10-5 Burpee Box Jump (24/20)
20- 15-10 Cal Row

Rest 3 mins

AQAP complete:
15 Power Snatches (135/95)
15 Burpee Box Jump Overs (24/20)
30/24 Cal Row

Time Cap: 16 mins

For the Power Snatches you should aim for 5 reps touch and go unbroken each time. The goal is 5-5-5- on the 1st set, then 5-5- on the 2nd, etc.
In the last section you should be going all out. And really push yourself on the Burpee Box Jump Overs!

Optional Extra Work

Complete 2 sets of the following running or on the Assault Bike:
1 min, walk 30 secs
2 mins, walk 1 min
3 mins, walk 1 min
2 mins, walk 1 min
Rest walk 3min
(use your best pace possible on each)

Complete 3 sets of:
45 sec Double KB OH Carry
45 sec Kneeling Bottom Up KB Hold
45 sec/side Weighted Side Plank
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins