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Daily Workout WOD, August 30, 2021

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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, 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