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Daily Workout WOD, July 14, 2020

14 Jul, 2020


EMOM x 6 mins:
1. 30 sec/side Single Arm Banded Press
2. 15 Hanging Scapula Retractions
3. 10 Banded Reverse Flys + Banded Y
Push Press (Weight)
Complete 4 sets of:
8(-1) Push Press
Rest 30 secs
4(-2) Weighted Strict Pull Ups (TX021)
Rest 2 mins
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
25 Wall Balls (20/14)
15 Pull Ups

Rest 1 min

AMRAP x 2 mins:
400m Run
Max Burpees in the remaining time

Rest 1 min

The goal is to go unbroken on Wall Balls and Pull Ups and then go hard on the run and the Burpees.
If you cannot complete the 400m in 2 mins then run 200m.
In Class Shoulder Health

Complete 3 sets of:
25 Banded Pull Aparts
15 Prone trap Raises

Optional Extra Work

Every 5 mins for 20 mins:
20/15 Cal Ski Erg or 25/20 Cal Row
75 DUs
15 Toes Through Rings
15 GHD Sit Ups / 20 Feet on Bench Crunches

Post Training Stretch

5 mins/side Lat PNF Stretch

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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