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Daily Workout WOD, October 28, 2021

28 Oct, 2021

10.28.21

Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through the following working with 40 secs on / 20 secs off of:
Air Squats
Box Step Ups
Down Ups
Hollow Flutter Kicks
Metcon (Calories)
In teams of 4 AMRAP x 17 mins of:
P1 – 15 Power Cleans (135/95)
P2 – 20 T2B or Hanging Knee Raises
P3 – 20/15 Cal Row or 15/10 Cal Assault Bike
P4 – Rest

Everyone is in action at the same time. Switch stations when the last person is done.

Score = Max Calories obtained by the team in the 17 mins

Rest 5 Mins
Metcon (Calories)
In teams of 4 AMRAP x 17 mins of:
P1 – 20 Alternating DB Push Press (50/35)
P2 – 60 DUs / 100 Singles
P3 – 20/15 Cal Row or 15/10 Cal Assault Bike
P4 – Rest

Everyone is in action at the same time. Switch stations when the last person is done.

Score = Max Calories obtained by the team in the 17 mins

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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