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Daily Workout WOD, February 14, 2020

14 Feb, 2020


2 mins/side Hip/Knee External Rotation
Then complete 2 sets with weights:
8/side DB Bulgarian Split Squats
6 Behind the neck Snatch Grip Push Press (down in 4 secs)
Rest 30 secs
30 secs/side Adductor Side Plank
Rest 90 secs
Overhead Squat (Build to heavy 5(-1) for the day)
Complete 4 sets of:
5(-1) OHS
Rest 20 secs
1 min Strict Deficit HSPUs
(use a height you can perform at least 5 reps unbroken right from the start)
Rest 3 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Optional Extra Work

AMRAP x 7 mins:
7 C2B Pull Ups
7 Burpees
7 Box Jumps (24/20)

Complete 3 sets of:
10/side Kneeling DB Arnold Press
Rest 20 secs
8-10 Ring Reverse Flys
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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