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Daily Workout WOD, September 1, 2022

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9.1.22

Metcon
400m Run
90 secs/side Banded Hamstring PNF Stretch

Then complete 2 sets of:
8/side Banded External Rotations
8/side Band External Rotations – high elbow
16 Banded Triceps Extensions
16 Banded Good Mornings

Deadlift (Weight)
In a 12 min window complete 5 sets of:
5 DB Bench Press
Rest 1 min
4 Touch and Go Deadlifts at 75% of your 1RM
Rest 1 min
Metcon (Time)
AQAP with a partner complete:
1600m Run
50 Deadlifts (225/155 – 185/125 – 95/65)
50 Burpee Bar or Ring MUs / Burpee C2B Pull Ups or Pull Ups / Burpee Hanging Knee Raises
50 Deadlifts (225/155 – 185/125 – 95/65)
1600m Run

Time Cap: 25 mins
(Divide res as desired with one working while the other rests)
Metcon
IN CLASS ARMS
In the time remaining complete 2 sets of:
30 DB Supine Triceps Extensions
30 DB Biceps Curls
Metcon
Optional Extra Work

Complete 4 sets of:
25/20 Cal Ski Erg
10 Double KB Cleans (53/35)
Max Rep T2B
Rest 90 secs

Complete 3 sets of:
20 DB Anchored Sit Ups

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins