Daily Workout WOD, October 27, 2022

Daily Workout – Thu, Oct 27

Metcon

Complete 2 sets of:

10 Banded Revers Flys

10 Supinated Banded Pull Downs

10 Banded Pull and Rotate

Then for 7 mins cycle through:

1 min Assault Bike or Row or 200m Run

8 Inchworms

10 Air Squats

10 DB Cleans

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 30 mins:

12 DB Cleans (50/35 – 35/25 – 25/15)

16 Wall Balls (20/14)

15/10 Cals Assault Bike or 20/15 Cal Row

Partners alternate through completed rounds (one works while the other rests)

Metcon

For 9 mins cycle through:

20-30 secs L-Sit Hold / Tuck Sit Hold10 Pikes on Rower (2-3 sec hold at the top)

15 Incline Bench Reverse Crunches

Rest as needed

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, October 27, 2022

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