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Daily Workout WOD, July 15, 2021

15 Jul, 2021


1 min Assault Bike or Row
90 sec/side Front Rack Banded Distraction
Then for 8 mins cycle through:
15 Hollow Rocks or 15 sec Hollow Hold
8 Romanian Deadlifts +8 Muscle Cleans + 8 Push Presses
15 Scapula Push Ups
3 Wall Walks
Use this as a Specific Warm Up

EMOM x 5 mins:
2-3 Power Clean with tempo to knees then pull + Kick Up to Handstand & Hold for 10 secs

Metcon (Time)
AQAP with a partner complete:
800/600m Row or 45/30 Cal Assault Bike
50-40-30-20-10 Power Cleans (135/95) or DB Cleans (50/35)
50-40-30-20-10 Handstand Push Ups

Time Cap: 30 mins

(Divide reps as desired as long as one partner works while the other rests)


For 10 mins cycle through thRee following for quality:
30-40 sec Hollow Hold
15-20 Pikes on Rower
12 DB Hammer Curls (T2120)
12 DB Supine Triceps Extensions (T2120)

Rest as needed
Optional Extra Work

Every 90 secs x 6 mins (4 rds):
5 Snatch Balance

Every 90 secs x 6 mins (4 rds):
5 OHS at 70-80% of your 1RM

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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