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Daily Workout WOD, October 4, 2022

Daily Workout WOD, October 4, 2022

Daily Workout – Tue, Oct 4 Metcon <p>200m Run</p><p>Then complete 2 sets of:</p><p>8 Banded Pull Downs</p><p>8 Banded Reverse Fly</p><p>8/side Banded External Rotation (elbow up)</p><p>Then for 8 mins cycle through:</p><p>30 Single Under Jump Rope</p><p>10 Down Ups</p><p>8/side Banded Side Clams</p><p>8/side Banded Fire Hydrants</p><p>8 Barbell Romanian Deadlifts</p><p>8 Barbell Hang Muscle Cleans</p> Metcon <p>In 4 mins complete 3 sets […]

Daily Workout WOD, October 3, 2022

Daily Workout – Mon, Oct 3 Metcon <p>For 8 mins cycle through:</p><p>300/250m Row</p><p>20 sec Hollow Hold</p><p>5/side Single Arm Ring Row&nbsp; Thoracic Rotation</p><p>3 x 10 sec Shoulder Activation Hold</p><p>6 Narrow Push Ups (down in 3 secs)</p><p>10/side Banded External Rotations</p><p><style type="text/css"><!–td {border: 1px solid #cccccc;}br {mso-data-placement:same-cell;}–></style></p> Metcon <p>In 15 mins complete 4-5 sets of:</p><p>5 Weighted Strict Pull […]

Platinum WOD, October 3, 2022

PL AHW 10.1.21 Please check your email and WhatsApp group for invite to our 10:00am ZOOM Workout! Metcon Alternating TABATA Jumping Jacks Cossack Stretches High Knees Arm Circles (forward 1st rd, backward 2nd round) Metcon (Time) AQAP complete 5 rounds of: 10 Push Ups 15 Squats 20 Step Ups Walk 250m (90 secs movement) after […]

Cardio CrossFit WOD, October 1, 2022

CFC 10.1.22 Bad Memories (Time) AQAP with a partner complete: 1000m Run 20 Devil’s Presses (35/20) 4 Wall Walks / Walk Out to Push Up 40 Burpee Box Jump Overs (24/20) 4 Wall Walks / Walk Out to Push Up 60 Wall Balls (30/20) 4 Wall Walks / Walk Out to Push Up 40 Burpee […]

Barbell Club WOD, October 1, 2022

Barbell Club – Sat, Oct 1 Mobility and Barbell Warm Up Power Clean + Front Squat + Clean (Weight) Perform the listed movements as a complex <p>Build to a heavy but perfect complex of 1+1+1</p> Metcon <p>Complete 3 sets of:</p><p>8 Strict Muscle Cleans</p><p>8 Presses in Split</p> Metcon <p>Complete 3 steps of:</p><p>4 Seated Box Jumps</p><p>3 Scapula […]

Daily Workout WOD, September 30, 2022

9.30.22 Metcon 200m Run 90 secs/side Banded Hamstring Stretch Then for 8 mins cycle through: 6 Prone WTY Stretches 3 Wall Walks with 5 sec hold at the top 6 Pike Strict HSPUs (down in 3 secs) 6 Banded Pull Through (down in 3 secs) 6 KB Romanian Deadlifts (down in 3 secs) Deadlift (Weight) […]

Platinum WOD, September 30, 2022

PL 9.30.22 200m Run Warm Up Death By Body Weight Platinum At Home Perform 2 reps of each of the following movements at the top of each minute: Squats Push Ups Knee Tucks Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 […]

Daily Workout WOD, September 29, 2022

9.29.22 Metcon 200m Run Then for 10 mins cycle through: 4 Inchworms 8 Down Ups 8 Empty Barbell Strict Press 8 Push Presses 5 Single Arm DB Push Press + 5 Split Jerks (left arm) 5 Single Arm DB Push Press + 5 Split Jerks (right arm) Push Jerk (Weight) Every 90 secs x 6 […]

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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