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Daily Workout WOD, December 9, 2019


2 mins/side Front Rack Banded Distraction
Then complete 2 sets of:
10/side Banded Cllam + 10 Banded Squats
8/side Half Kneeling Bottom Up KB Press
10 Band Slides
Then every 20 secs for 3 mins, seated
position to Box Jump in teams of 3
Power Clean + Push Jerk (EMOM x 10 mins: 1 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 1 min:
Power Clean and Jerk (135/95)

Rest 1 min

AMRAP x 1 min:
Max Calorie Row

Rest 1 min

AMRAP x 1 min:
Max Burpee Box Jumps (24/20)

Rest 2 mins

Go as hard as possible on each AMRAP…NO PACING!!!
Optional Extra Work

Compete 3 sets of:
1 min/side Side plank
Rest 2 mins between sets

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins