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Daily Workout WOD, July 26, 2021

26 Jul, 2021


In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
60 sec Bench T-Spine Stretch
In the time remaining complete 3 sets of:
10 Barbell Romanian Deadlifts
10 Barbell Hip Muscle Cleans
10 Barbell Push Press
10 Barbell Bent Over Rows
EMOM x 5 mins:
3 Hip Muscle Cleans + 2 Push Jerks (with 3 sec pause)

Use this as a warm up concentrating on positioning through complex
Power Clean + Push Jerk (Every 90 secs x 12 mins (8 rds): 3 + 1)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)

Try to start at about 70% of your best Push Jerk and build to a heavy complex.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
18/14 Cal Row or 12/9 Cals Assault Bike
18 Power Cleans (95/65)
18 Burpee Box Jump Overs (24/20)
Optional Extra Work

Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
10 DB Incline Bench Banded DB Row
Rest 90 secs

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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