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Daily Workout WOD, July 12, 2021

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12 Jul, 2021


500/400m Row
EMOM x 6 mins:
1. 10-12 Kneeling Banded Slides
2. 10-15 Shoulder Activations with 1 sec hold at the top
3. 10 Banded Pull + Rotate + Overhead
Skills Practice – Handstand

1. Kick up to Handstand Hold / Wall Walk Hold
2. 5-20 sec/hand Box Pike Single Arm Handstand Hold
3. Box Pike/ Wall Facing or Back to Wall Shoulder Taps

Metcon (5 Rounds for reps)
EMOM x 10 mins of:
1. 30 sec Max Rep Strict HSPUs
2. 30 secs Max Rep Strict Pull Ups
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 3 mins:
500/400m Row
Max Reps Feet on Bench Crunches in the time remaining

Rest 1 min

AMRAP x 3 mins:
5/side DB Snatches (heavier than usual)
Max Burpee Box Jumps (30/24) in the time remaining

Rest 1 min

Completed Row counts as 1 rep

Pace yourself as this will be a 23 min workout!
Your Row pace should be around your 2,000m pace and the Burpee Box Jumps should be steady all the way until the end. Aim to complete 15 reps.
The DB Snatch should be a "STRENGTH" exercise and more like grunt work. You should jnot be able to go through this part quickly in comparison. Take your time with the DBs, go heavier and manage your rest. Do not take a light weight and go fast as this is not the focus today!

Optional Extra Work

Every 2 mins x 14 mins:
1 High Hang Squat Clean + 1 Hang Squat Clean (below knees) + 1 Squat Clean
(Build to a heavy but perfect complex for the day. Drop the bar before your Squat Clean)

EMOM x 10 mins:
3 Jerk Dips + 1 Split Jerk
(build to a heavy but perfect complex)
Hold for 1 sec at the bottom of the 3 Dips

Complete 3-4 sets of:
8-10 Half Kneeling Bottom Up KB Presses
Rest 30 secs
8-10 Towel Landmine Rows (TX120)
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