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Daily Workout WOD, October 11, 2022

Daily Workout – Tue, Oct 11

Metcon

Complete 3 sets of:

1 min on, 1 min off of your choice of Cardio

(with increasing intensity)

Then for 6 mins cycle through:

6/side Banded Side Clams

6/side DB Lateral Lunges

12 Banded Squats

12 Banded Face Pulls

12 Shoulder Activations

Back Squat (Weight)

In 20 mins complete 5 sets of:

5 Back Squats (T22X1)

Rest 30 secs

1-3 Legless Rope Climbs or Rope Climbs / 3-5 Strict Pull Ups / 8-10 Tough Ring Rows

Rest up to 2 mins

Metcon (Time)

AQAP complete 3 rounds of:

20/15 Cals Assault Bike or 25/20 Cals Row

20 Alternating DB Snatches (50/35 – 35/25 – 25/15)

20 Double DB Front Rack Lunges (50/35 – 35/25 – 25/15)

Rest 3 mins

AQAP complete:

40/30 Cals Assault Bike or 50/40 Cal Row

20 Alternating DB Hang Snatches (50/35 – 35/25 – 25/15)

20 Double DB Front Rack Lunges (50/35 – 35/25 – 25/15)

Time Cap: 18 mins

Optional Extra Work

Complete 20-30 mins of:

5 min Run

5 min Assault Bike

(both at moderate pace)

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