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Daily Workout WOD, October 7, 2022

Daily Workout – Fri, Oct 7

Metcon

200m Run

90 secs/side Bent Over Lat Stretch

Then complete 3 sets of:

6 Banded Pull Downs

6 Banded Reverse Fly

6 Banded Pull and Rotate

10 Plate Z-Press

5/side Single Arm DB Push Press

5/side Single Arm DB Split Jerk

Metcon

in 17 mins complete 4 sets of:

8 (-2) Push Press

Rest 1 min

5/side Overhead Barbell Lunges

Rest 1 min

5/side DB Rear Foot Elevated Split Squats

Rest 1 min

Metcon

5 mins Transition

Complete the following:

10 Shoulder Activations / Ring Rows

5-10 Beat Swings or Easy Kip Ring Row

3-5 Reps of the exercise you will use for the following metcon

5 Hang Power Snatches building through each

Metcon (Time)

AQAP complete:

9-7-5 Bar MUs / 15-12-9 C2B Pull Ups or Pull Ups / 20-15-10 Ring Rows

15-12-9 Bar Facing Burpees

18-15-12 Hang Power Snatches (95/65 – 75/55 – 45/35)

Rest 3 mins

AQAP complete:

20-15-10 C2B Pull Ups / Pull Ups / Ring Rows

15-12-9 Bar Facing Burpees

18-15-12 Hang Power Snatches (95/65 – 75/55 – 45/35)

 

Time Cap: 16 mins

Optional Extra Work

Every 2 mins x 14 mins:

4 Push Jerks at 80% of 1RM (2 sec pause in each dip

 

Then complete 20 mins on the Ski Erg at a moderate pace

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