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Daily Workout WOD, July 7, 2021

07 Jul, 2021


In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then in remaining time complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
6/side KB Front Rack Cossack Squats
10 Banded Pull Downs
10 Banded Reverse Flys

Then go directly into the first part !

Complete 3 sets of:
8/side Deficit Rear Foot Elevated Split Squats
Rest 30 secs
8/side KB Lateral Squats
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
15/10 Cal Row or 12/8 Cal Assault Bike
6-10 Strict HSPUs
Box jump x10 @30/24”

If you can complete more than 10 reps of Strict HSPUs unbroken then aim for 10 reps. If not, aim for 6 reps.
Otherwise use an Ab Mat to get to 6-10 reps or scale to 10 Feet on Box Pike / 10 Push Ups
For 10 mins complete 2-3 sets of:
10/side Half Kneeling DB Strict Press
10 DB Bent Over Rows
20 Banded Pull Aparts
Rest up to 90 secs
Optional Extra Work

Complete 5 sets of:
5 Front Squats from pins – down in 3 secs
(build to a heavy 5 for the day)

Every 2 mins x 14 mins:
1 Hang Snatch Pull below knees + 1 Squat Snatch
(build to a heavy but perfect 1)
Rest 90 secs

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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