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Daily Workout WOD, September 28, 2022

9.28.22

Metcon
200m Run
30 DUs / 60 Singles

Then complete 3 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Y’s
6/side Single Arm Ring Row + Rotation
10 Shoulder Activations
5 Bench Press (T51X1)
(increase the weight on each set of your Bench Press)

Bench Press (Weight)
EMOM x 8 mins:
1. 6(-1) Bench Press
2. 6-8 Strict Pull Ups / Horizontal Ring Rows

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
1 Legless Rope Climb / 3-5 Strict Pull Ups / 12 Barbell Bent Over Rows
5/side Double DB Front Rack Step Ups (50/35 – 35/25 – Bodyweight) (24/20)

Try to rest the DBs o your shoulders to save your grip for all of the oulling movements in this AMRAP and the one to follow.

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10 Toes Through Rings / Hanging Knee Raises / Toes to Post
10 DB Deficit Push Ups / Hand Release Push Ups
30 DUs / 60 Singles
Metcon
CORE FINISHER

Complete 3 sets of:
45 sec Ring Front Plank / Front Plank
45 sec/side Side Plank (Weighted if able)
Rest 45-60 secs

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