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Daily Workout WOD, October 24, 2022

Daily Workout – Mon, Oct 24

Metcon

200m Run

1 min Calf Stretch (2 x 15 toe elevation + 15 Heel Walks)

 

Then for 8 mins cycle through:

1 min DUs or Singles

8 Banded External Rotations (elbows in close to torso)

8 Banded External Rotations (elbows high)

10/side Handstand Shoulder Taps on Box

10 Shoulder Activations

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:

1 Legless Rope Climb / 1 Rope Climb / 3 Lay 2 Stands / 3-5 Strict Pull Ups / 5 Horizontal Ring Rows

5 Strict HSPUs / Box Strict HSPUs / DB Push Ups

25 DUs / Singles

Metcon (Calories)

With a partner complete 10 sets of:

45 sec Max Cal Assault Bike or Row

Rest 1 min 15 secs

Partners alternate through completed rounds.

Partner A will start at 0:00 and B starts at 1:00

Treat as Every 2 mins x 20 mins, but you will end at 21 mins

Final score is total calories between partners

Optional Extra Work

Complete 2 sets of the following:

1 min Run, Walk 30 secs

2 min Run, Walk 1 min

3 min Run, Walk 1 min

2 min Run, Walk 1 min

1 min Run, Rest 3 mins

(best pace possible on each)

 

Complete 3 sets of:

45 sec Double KB Overhead Carry

45 sec Kneeling Bottom Up KB Hold

45 sec/side Weighted Side Plank

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips