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Daily Workout WOD, August 13, 2021

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13 Aug, 2021


200m Run
50 DUs / 100 Singles
1 min/side Front Rack Banded Distraction
1 min Wrist Stretch on Floor

EMOM x 8 min:
1. 40 secs of Down Ups
2. 5 Standing Hops + 5 Jumping Squats + 5/side Skater Jumps
3. 5 Single Arm DB Push Press + 3/side DB Push Jerks
4. 10 Hang Muscle Cleans

EMOM x 5 mins:
3/side Single Leg Box Jumps / Plate Jumps
Clean Lift Off (EMOM x 5 mins: 3 reps with a 2 sec pause at knees)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Work with about 90-100% of your 1RM max Clean (no lifting straps)
Squat Clean + Front Squat + Jerk (EMOM x 10 mins: 2 + 1 + 1)
Perform movements as a complex

Build up to working with about 70-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
7 Power Clean & Jerks (135/95)
7 Front Squats (135/95)
30 DUs / 60 Singles
100 Banded Pull Apart
OptionLa Extra Work

Every 90 secs x 15 mins (10 rds):
20 sec Assault Bike (hard pace)

Complete 3 sets of:
10/side Single Leg Banded Barbell Hip Thrusts
10/side Landmine Single Leg Deadlifts
Rest 2 mins

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