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Daily Workout WOD, January 8, 2020


Complete 2 sets of:
10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
Sumo Deadlift (6-5-4-6-5-4 (Rest up to 2 mins between sets))
Down in 3 secs and reset each time.
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips

Time Cap: 7 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 5 rounds of:
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)

Time Cap: 10 mins
Optional Extra Work

AQAP complete 3 rounds of:
300/250m Row
30-20-10 Kipping HSPUs
30-20-10 Double KB Hang Snatch (35/20)

*You can switch the KB for DBs (35/20)

Complete 3-4 sets of:
6/side Alternating V-UPs
5 V-UPs
4 Straddle V-UPs
15 sec Hollow Hold
15 sec Hollow Rocks
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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