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Daily Workout WOD, January 20, 2020

20 Jan, 2020


2 mins of Baby Squat on wall
Then complete 2 sets of:
10/side OH PVC Front Foot Elevated Split Squats
10 Prone OH PVC Extension
10/side Banded OH PnF Stretch
5/side Single Arm OH Banded Squat
Snatch (Weight)
EMOM x 12 mins:
Mins 1-3: 3 Squat Snatches at 70%
Mins 4-6: 2 Squat Snatches at 75-80%
Mins 7-12: 1 Squat Snatch at 80-82.5%

Rest 2 Minutes
High-Hang Snatch (In 5 mins build to heavy 2 rep)
Metcon (Time)
AQAP complete:
1 mile (1600m) Run
50 Burpees with Jump onto Plate (45/35)

Time Cap: 13 mins
Optional Extra Work

Complete 3-4 sets of:
500/400m Row
30/24 Assault Bike Calories
Rest 2 mins

If you lack upper body strength complete 3 sets of:
6 Close Grip 1&1/4 Bench Press
Rest 30 secs
6/side KB Kneeling Alternating Press
Rest 30 secs
12-10-8/side Single Arm DB Row (down in 2 secs)
Rest 90 secs

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