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Daily Workout WOD, September 6, 2022

9.6.22

Metcon
200m Run

Then for 5 mins cycle through:
10 Banded Squats
10/side Banded Lateral Walks
5/side Lateral Lunges
20 Jumping Jacks

Then:
90 sec/side Hip External Rotation on a box
5 Back Squat with empty barbell with a 10 sec hold at the bottom of each

Back Squat (Weight)
In 13 mins complete 5 sets of:
1 x 5 at 70% of your 1RM
1 x 5 at 80%
1 x 2 at 85%
1 x 3 at 90%
1 x 1 at 100%
Back Squat (EMOM x 5 mins: 2 at 80% of your 1RM)
Metcon (Time)
AQAP complete:
40-30-20-10
Wall Balls (20/14)
Box Jumps with Step Down (24/20)
GHD Sit Ups / Med Ball Straight Leg Crunches

Time Cap: 12 mins
Metcon
IN CLASS PCHAIN

In whatever time is remaining complete 2 sets of:
8/side Single KB Romanian Deadlifts
Rest 2 mins
8/side Med Ball (scale to floor) Single Leg Hip Thrusts

Metcon
Optional Extra Work

Option #1:
5 min Run – easy warm up & progressive
Then:
2400m Run at 10km pace
Rest Walk for 3 mins
1600m Run at 5km pace
Rest Walk for 3 mins
1000m Run at 5km pace

Option #2:
Complete 4 sets of 2 mins on / 1 min Off of:
2 x 25ft HS Walk / 1 min HS Walk Practice / 4-6 Wall Walks
3-4 x 50ft Sandbag Carry (150/100)
40 sec Max Cal Ski Erg

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