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Daily Workout WOD, October 13, 2022

Daily Workout – Thu, Oct 13

Metcon

200m Run

 

Then EMOM x 9 mins of:

1. 15-20 Banded Pull Apart

2. 5/side Single Arm DB Push Press + 3/side DB Jerk (left arm first then right arm)

3. 8/side rear Foot Elevated Split Squats

Metcon (Time)

AQAP with a partner complete 5 rounds of:

10 Wall Walks

20 C2B Pull Ups / Pull Ups or 30 Ring Rows

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

Directly into

AQAP with a partner complete 5 rounds of:

20 HR Push Ups

20 DB Anchored Sit Ups

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

Time Cap: 30 mins

One works while other rests, divide as desired

Metcon

In the time remaining complete 2-3 sets of:

10-12 DB Pull Overs (T2120)

10-12 DB Curls (T2120)

12 Prone Swimmers

Rest 1 min

Optional Extra Work

6-4-2-6-4-2 Squat Cleans

Use %s around: 75-80-85-80-85-90 % of 1RM Squat Clean

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