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Daily Workout WOD, October 5, 2022

Daily Workout – Wed, Oct 5

Metcon

200m Run

60 Single Under Jump Rope

1 min/side Hip & Knee External Rotation

1 min Hip 90/90

1 min Plated OH Revers Lunges

1 min/side Rear Foot Elevated Split Squats (T32X1) DB in Goblet position

1 min/side Front Rack Rear Foot Elevated Split Squats

1 min Banded Pull Apart

Front Squat (Weight)

Every 90 secs x 12 mins (8 rds):
2 Front Squats  with a 3 sec pause at 90 degrees on your way down
Work with 70-75% of your 1RM.

(final 4 rounds at one weight)

Rest 3 Mins
Metcon

EMOM x 10 mins:

1. 10 Double KB/DB Front Squats (35/25) + 1 Legless Rope Climb / 3-5 Strict Pull Ups / 12 Ring Rows

2. 25ft HS Walk / 3 Wall Walks

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:

20 Single Under Jump Ropes each round

2-4-6-8-10-12-14-16-etc… DB Push Ups

2-4-6-8-10-12-14-16-etc…DB Anchored Sit Ups

Optional Extra Work

EMOM x 6 mins:

1-4 Strict Ring MUs / Ring MUs

(perform these before class if possible)

 

Complete 3 x 50ft Back Rack Yoke Carry (moderate to heavy – no fail!)

 

Complete 2 sets of:

15 Barbell Banded Hip Thrusts (band from bench to hips)

 

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips