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Daily Workout WOD, July 20, 2020

20 Jul, 2020


2 mins/side OH Banded Stretch
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
5/side Single Arm OH DB Lunges
5/side DB Squat Snatch
Snatch Balance (EMOM x 5 mins: 1-3)
If you want to make it spicy go for a heavy single each minute. Otherwise go with a more moderate weight for 3 reps.
Snatch (Every 2 mins for 12 mins: 3 touch and go reps)
Work on keeping your hips high on the 2nd & 3rd reps of your touch and go. Use your Romanian Deadlift position and transfer it in this power position focusing on using that posterior chain with high velocity and precision in your movement (keep the bar close to you all the time, keep scapula & lats tight!)
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cal Assault Bike or Row
12 Alternating DB Snatches (50/35)
15 Push Ups

Time Cap: 15 mins

The goal here is to get keep your DB Snatches unbroken and keep a steady pace throughout. Start at 85% of your capacity. Then pace down in sets 2-3. Pick your pace back up for round 4 Finish hard on round 5.
If Push Ups are a weakness, cut them into 2 or 3 sets from the start.

Optional Extra Work

Complete 4 sets of:
3-4 Bar MUs + 4-6 C2B Pull Ups + 6-8 Pull Ups + 8-10 T2B
Rest 45 secs
400/300m Row
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs

If you can’t perform the gymnastic movements unbroken, cut the reps by 2 on each exercise.

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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