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Daily Workout WOD, February 17, 2021

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17 Feb, 2021


1 min/side External Knee Rotation on Box
Then for 6 mins cycle through:
15/10 Cal Row
5 Inchworms
5/side Deep Lunges

Then go directly to the next part

Complete 2 sets of:
5 Behind the Neck Snatch Grip Push Press (down in 3 secs)
5x7sec GHD Back Extension Hold (or Superman Hold)
30 sec/side Side Plank
Rest 1 min

Time Cap: 10 mins
Split Jerk (Every 2 mins x 12 mins: 1 rep)
Build to heavy 1 rep for the day
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
10 Single DB Front Rack Lunges (50/35)
10 Burpees over DB (lateral)

Rest 1 min

AMRAP x 2 mins:
10 Single DB Goblet Squats (50/35)
30 DUs / 60 Singles

Rest 1 min

Optional Extra Work

Complete 3 sets of:
8 Strict Press
Rest 30 secs
12 Barbell Bent Over Rows
Rest 90 secs

Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
15 Ring Row with Feet on Bench
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean