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Daily Workout WOD, December 13, 2021

13 Dec, 2021


1 min Assault Bike or Row
Then for 8 mins cycle through:
10 Down Ups
10 Hang Muscle Cleans
10 Front Squats
10 Med Ball Squat Cleans
10 Scapula Push Ups
Technical Focus: Squat Cleans with a pause at the knees

Perform 3-5 sets of Squat Cleans focusing on the pause at the knee, keeping the weight in the middle of the foot, finish the pull & pull under. In the 6 mins build in weight as desired to warm up properly.

Clean (Every 2 mins x 12 mins: 3-2-1-3-2-1)
3 at 77.5% – 2 at 82.5% – 1 at 87.5% – 3 at 82.5% – 2 at 87.5% – 1 at 92.5%

For all beginners, work with sets of 6 reps, and take your time to reset after each rep.
Those not comfortable with the barbell can also do sets of 6 DB Squats Cleans

EMOM x 16 mins:
1. #-15 Cals Assault Bike or #-20 Cal Row
2. 4 Power Cleans at 65% of your 1RM + 10 Burpees over Bar (facing)

Choose the number of calories that allows you to complete the total in 45-50 secs at a tough but sustainable pace.
You are probably aiming for about 15/10 Cals on the Assault Bike and 20/15 Cals on the Rower.
For the Power Cleans the max weight should be no more than 185/125. If you cannot complete the Power Cleans and Burpees in 45-50secs, then cut down the number of Burpees.
Today is all about pacing!!!!
Optional Extra Work

AQAP complete:
15-25 Strict HSPUs / Kipping HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35 )
25 Box Jumps (30/24)
25 Deficit Kipping HSPUs / Regular HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35)
25 Box Jumps (30/24)

Complete 3 sets of:
8/side Single Arm Landmine Rows (TX130)
25-30 sec L-Sit Hold on Paralletes
25 Banded Pull Apart
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins