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Daily Workout WOD, May 12, 2021

12 May, 2021


15/10 Cal Row or 10/8 Cal Assault Bike
1 min Plank Shoulder Taps
1 min/side Single Arm Half Get Ups
1 min Scapula Push Ups
1 min Close Grip Bench Press (T30X1)
Bench Press (Complete 4 sets of: 3-3-3 (Rest 2 mins))
Perform 3 reps then take 10-15 secs and perform another 3, then take 10 – 15 secs again before performing the final 3 to finish 1 set.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
30/24 Cal Assault Bike or 500/400m Row
30 DB Reverse Lunges (50/35)
20 Push Ups
In Class Extras

Complete 3 sets of:
8-12 Seated Hammer Curls
8-12 DB Supine Triceps Extensions
Rest 1 min

Optional Extra Work

Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (neutral to pronated) down in 2 secs
10/side Single Arm DB Chainsaw Rows
Rest 90 secs

Complete 3 sets of:
15 DB Reverse Flys

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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