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Daily Workout WOD, December 2, 2019


2 mins/side Couch Stretch
Then complete 2 sets of:
8/side Banded Side Clam with a 3 sec hold on top
1 min Med Ball Deadbug
Complete 3 sets of:
8/side DB Bulgarian Split Squats
Rest 30 secs
7 Single Leg Hip Thrusts off of bench (hold for 7 secs each)
Rest 30 secs
45 secs/side Side Plank
Rest 2 mins
Metcon (3 Rounds for reps)
Complete 3 sets of the following:

AMRAP x 2 mins:
10 Deadlifts (245/170)
10 Burpees over Bar (lateral)

Rest 1 min

AMRAP x 2 mins:
1 min Max Calorie Assault Bike or Row
Max Burpee Box Jumps (24/20) in the remaining time

Rest 2 mins

Optional Extra Work

10 mins Assault Bike at FTP / Slow Pace
(for example: Men – 57-60 / Women – 47-50)

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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