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Daily Workout WOD, August 30, 2021

30 Aug, 2021


200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8/side Half Kneeling Banded Pull & Rotate
15 Banded Reverse Flys
8/side Single Arm Half Get Ups
8/side Single Arm OH DB Reverse Lunges
8/side Single Arm OH DB Squats
Hip Squat Snatch (EMOM x 5 mins: 1 at 70-80% of 1RM)
Perform the Snatch movement from the hip without lowering the bar down your thighs
Hang Snatch (EMOM x 10 mins: 1 rep (building))
This is a Hang Squat Snatch
Metcon (Time)
AQAP complete:
T2B / Hanging Knee Raises
Wall Balls (30/20)
Side Ways Box Jumps (24/20)

Time Cap: 15 mins
Optional Extra Work

Low Box Back Squat
Build to a heavy 2 rep for the day

Complete 1 set each of the following:
Max Reps Unbroken Strict HSPUs
Rest 3 mins
Max Reps Unbroken Strict Pull Ups

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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