TODAY'S WOD

Workout of the Day

WOD

Saturday, October 1st 2022
Warm-up
A. General
Bike/Row/Run/Ski
5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing

B. Mobility
PNF hamstring stretch
5x
- 7 seconds contraction pushing against the band with your foot
- 7 seconds stretch, pulling your foot back with the band


C. Activation
3 rounds
50ft Plate Overhead Walking lunge 45/25lbs
15 Wall Balls
30s of Double under or Triple under practice
Metcon
Metcon (Time)
Buy in:
50 DB Burpees Deadlifts 2x50/35 lbs

3 rounds
400m run
25 DB Front Squat 2x50/35 lbs
75 DU
15 DB Step-up over 2x50/35 lbs, 24/20"

Buy out:
50 DB Burpees Deadlifts 2x50/35 lbs
KG: 25/15 KG
TC: 30 min
Score: Time

Scaling Options
Beginner
3 rounds
200m run
20 DB Front Squat 2x light
60 Single-unders
16 Step ups @ bodyweight
Buy in & out:
40 burpees

Intermediate
3 rounds
400m Run
25 DB Front Squat 2x35/25 lbs
50-75 Double unders
15 DB step-up over 2x35/25 lbs + 24/20"
Buy in & out:
50 DB burpees 2x35/25 lbs

Perform
3 rounds
25 DB Front Squat 2x50/35 lbs
50 Double unders
15 DB step-up over 2x50/35 lbs + 24/20""
50 Double-unders
Buy out:
50 DB burpees 2x50/35 lbs
Metcon (Time)
Team Version
With a Partner, Runs done together
Divide reps evenly

Buy in:
100 DB Burpees Deadlifts 2x50/35 lbs

3 rounds
400m run
50 DB Front Squat 2x50/35 lbs
150 Double-unders
30 DB step-up over 2x50/35 lbs, 24/20"

Buy out:
100 DB Burpees Deadlifts 2x50/35 lbs
Extra Accessory
Metcon (Checkmark)
Weighted side plank
3 x 40 seconds/side 1x50/35lbs
Rest 60 seconds between sets
No rest between sides

WOD

Saturday, October 1st 2022
Warm-up
A. General
Bike/Row/Run/Ski
5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing

B. Mobility
PNF hamstring stretch
5x
- 7 seconds contraction pushing against the band with your foot
- 7 seconds stretch, pulling your foot back with the band


C. Activation
3 rounds
50ft Plate Overhead Walking lunge 45/25lbs
15 Wall Balls
30s of Double under or Triple under practice
Metcon
Metcon (Time)
Buy in:
50 DB Burpees Deadlifts 2x50/35 lbs

3 rounds
400m run
25 DB Front Squat 2x50/35 lbs
75 DU
15 DB Step-up over 2x50/35 lbs, 24/20"

Buy out:
50 DB Burpees Deadlifts 2x50/35 lbs
KG: 25/15 KG
TC: 30 min
Score: Time

Scaling Options
Beginner
3 rounds
200m run
20 DB Front Squat 2x light
60 Single-unders
16 Step ups @ bodyweight
Buy in & out:
40 burpees

Intermediate
3 rounds
400m Run
25 DB Front Squat 2x35/25 lbs
50-75 Double unders
15 DB step-up over 2x35/25 lbs + 24/20"
Buy in & out:
50 DB burpees 2x35/25 lbs

Perform
3 rounds
25 DB Front Squat 2x50/35 lbs
50 Double unders
15 DB step-up over 2x50/35 lbs + 24/20""
50 Double-unders
Buy out:
50 DB burpees 2x50/35 lbs
Metcon (Time)
Team Version
With a Partner, Runs done together
Divide reps evenly

Buy in:
100 DB Burpees Deadlifts 2x50/35 lbs

3 rounds
400m run
50 DB Front Squat 2x50/35 lbs
150 Double-unders
30 DB step-up over 2x50/35 lbs, 24/20"

Buy out:
100 DB Burpees Deadlifts 2x50/35 lbs
Extra Accessory
Metcon (Checkmark)
Weighted side plank
3 x 40 seconds/side 1x50/35lbs
Rest 60 seconds between sets
No rest between sides

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