Daily Workout WOD, October 17, 2022

Daily Workout – Mon, Oct 17

Metcon

200m Run

90 secs/side Hip and Knee External Rotation

Then complete 2 sets of the following:

8/side Banded Side Clams

8/side Banded Lateral Walks

Then complete 2 sets of:

8/side DB Lateral Lunges

8 Banded Squats (T33X1)

Front Squat (Every 90 secs x 12 mins:

2 Front Squats at 85-87.5%)

Complete final 4 sets at one weight

Metcon

Transition/Prep

Complete the following:

5 Tempo to Hip Position ( slow to knees then pull) with empty Barbell.

Squat clean

1 set – empty barbell, tempo to hip position x5

1 set – empty barbell, slow to knees then pull

1 set – empty barbell , regular tempo

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, October 17, 2022

RESOURCES

NAVIGATION

Location