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Daily Workout WOD, July 12, 2021

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
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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