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Daily Workout WOD, February 1, 2021

01 Feb, 2021


90 secs/side Couch Stretch
Then complete 3 sets of:
8/side Banded Side Clams
6/side Half Kneeling DB Strict Press
8/side DB Rear Foot Elevated Split Squats
8 Down Ups
Every 5 mins x 15 mins:
20/15 Cal Assault Bike or Row
10 Thrusters (135/95)
20 Burpees over Bar (bar facing)
5 Thrusters (135/95)

We are going into full open prep mode for this cycle. There will be lots of metcons and intervals before lifting! Let’s get our engine & capacity ready because the Open this year will be particularly based on your capacity!!!
Clean (EMOM x 6 mins: 3 Squat Cleans)
Slowly build to 60% of 1RM
Clean (Weight)
AQAP but also for Quality complete the following as Squat Cleans:
5 at 60% of 1RM
4 at 70% of 1RM
3 at 80% of 1RM
2 at 85% of 1RM
1 at 90% of 1RM
2 at 85% of 1RM
3 at 80% of 1RM
4 at 70% of 1RM

Time Cap: 12 mins

Your rest between each set is the time you take to switch your weights.
Basically try to do complete this metcon as quickly as you can but take the rest you need to be able to perform each set.
If you cannot get to 90% today you have 3 attempts before going down back to 85%.

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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