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Daily Workout WOD, October 13, 2020

13 Oct, 2020


2 mins/side Overhead Banded Stretch
Then complete 3 sets of:
12 Banded Row+W+Y
12 Banded Reverse Flys
30 sec Handstand Hold
6-8 Kipping Ring Rows
Strict Handstand Push Ups (Max reps)
Perform the HSPU using a strict movement standard without any kip.

Every 3 mins for 12 mins (4 rds):
20/15 Cal Row
1 min Max Effort Strict HSPUs

Max of 2 Abmats for scaling option. If more scale needed use DB Strict Press with neutral grip.

Rest 2 Minutes
Every 3 mins for 12 mins (4 rds):
15/10 Assault Bike or Row
1-7 Ring Muscle Ups / C2B / Pull Ups
1-7 Strict Ring Dips / Bar Dips / Push Ups

Choose a number for MUs and Dips that you can complete unbroken for each set

Rest 2 Minutes
Every 3 mins for 12 mins (4 rds):
200m Run
250/200m Row
Optional Extra Work

EMOM x 5 mins:
3 Snatch Balance from rack
(work with 60% of 1RM all the way through)

EMOM x 5 mins:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
(work with 70% of 1RM all the way through)

Every 2 mins for 8 mins:
5 Muscle Snatches
(work with your best for the day)

AQAP complete:
30 Squat Snatches (135/95)

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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