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Daily Workout WOD, September 1, 2022

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

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