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Daily Workout WOD, October 10, 2022

Daily Workout – Mon, Oct 10

Metcon

200m Run

20 DUs / 40 Singles

90 secs/side Bent over Hamstring PNF Stretch

Then for 8 mins cycle through:

8 Prone WTY Stretches

8 Down Ups

8/side Shoulder Taps with Feet on Box or Wall

8 Romanian Deadlifts with empty barbell

20 sec Hollow Hold

 

Metcon

For 4 mins as a Warm Up complete 3 sets of:

3 Clean Lift Offs + 3 Power Cleans + 3 Jerk Dips + 3 Shoulder 2 Overhead

(1st & 2nd sets with empty barbell, add weight for 3rd set)

Power Clean (Weight)

EMOM x 12 mins:

1. 3 Power Cleans at 80-85% of 1RM

2. 3-5 Wall Walks

(Final 3 sets perform Power Cleans at one weight)

Rest 3 Mins
Metcon

EMOM x 12 mins:

1. 6-10 Burpee Box Jumps (24/20)

2. 20 DUs / Singles + 8 Shoulder to Overhead from the floor (at about 70% of 1RM)

Optional Extra Work

Option #1:

Complete 9 sets of:

2 mins Max Distance Assault Bike

Rest 1 min between sets

 

Option #2:

Every 90 secs x 9 mins:

4-6 TNG Power Snatches at 75% of 1RM

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