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Daily Workout WOD, October 3, 2022

Daily Workout – Mon, Oct 3

Metcon

For 8 mins cycle through:

300/250m Row

20 sec Hollow Hold

5/side Single Arm Ring Row  Thoracic Rotation

3 x 10 sec Shoulder Activation Hold

6 Narrow Push Ups (down in 3 secs)

10/side Banded External Rotations

Metcon

In 15 mins complete 4-5 sets of:

5 Weighted Strict Pull Ups / Banded Pull Ups

Rest 1 min

8-12 Strict HSPUs / Box Strict HSPUs / DB Push Ups / Push Ups

Rest 2 mins

Metcon

In 5 mins complete 2 sets of:

30 sec Bottom of Squat Hold on Post

5 Double DB Front Squats

5 DB Thrusters 

Metcon (AMRAP – Rounds and Reps)

Complete 4 sets of 4 min AMRAPs of:

8 DB Thrusters (50/35 – 35/25 – 25/15)

8 Box Jumps (24/20)

8 T2B / Hanging Knee Raises

Rest 2 mins between sets

(Pick up where you left off to start each AMRAP)

Optional Extra Work

Option #1:

Every 2 mins x 12 mins:

2 High Blocks (knee level) Clean Pulls + 2 Squat Cleans

(work with 70-80% of your 1RM Squat Clean)

 

EMOM x 5 mins:

1 Squat Clean from High Blocks (knee level) + 1 Squat Clean (75% 1RM)

 

Option #2:

On the Assault Bike complete 5-6 x 1000m Fartlek separated this way:

250m Hard

250m Standing

250m Active

250m Hard

Rest Walk 2 mins

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