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Daily Workout WOD, February 11, 2020

11 Feb, 2020


Complete 3 sets of:
300/250m Row
12 Banded Slides
5/side 1 Arm DB Strict Press (down in 3 secs)
Shoulder Press (Build to a heavy 2 rep using: 5-3-2-5-3-2)
Build up to a your best 2rep of the day using the following suggested percentages:
75-80-85-77.5-82.5-87.5% or

Betwen sets perform 1 of the following for 3 sets only (so only between your first 5-3-2):
10/side Landmine Single Leg Deadlifts
12/leg Single Leg Banded Hip Thrusts (use 2 DBs,1 Bench and band weighted by DBs)
SLDL = work on stability
Hip Thrust = Hip Extension

Metcon (AMRAP – Rounds and Reps)
With a 20 min time cap compelet as many rounds of:
200m Run
10 Deadlifts (225/155)
6 Burpee Box Jump Overs (30/24)
12 T2B
Rest 1:1

Each round should take around 2 mins. Scale accordingly.
Optional Extra Work

Kipping HSPUs
Kipping Ring Dips
Push Ups
(scale to Ring Rows instead of dips)

Complete 5 sets of:
30 sec Hollow Hold (weighted if able)
30 sec/side Side Plank (go with a Star Plank if able)
30 sec Front Plank (leaning on forearms)
8-12 Horizontal Ring Rows – T2120 (feet on bench if you can)
Rest 1 min

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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