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Daily Workout WOD, January 28, 2022

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28 Jan, 2022


For 8 mins cycle through:
250/200m Row
5/side Spiderman Lunges with Thoracic Twist
20 Air Squats
10 Shoulder Activations
10 Ring Rows
15 Banded Pull Apart
Thruster (In a 10 mins window build to a heavy 3 rep)
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (20/14)
30 C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 12 mins
EMOM x 12 mins:
1. 50 secs DU Practice
2. 15-20 GHD Sit Ups / 20 Feet on Bench Crunches
3. 40 secs Double KB Front Rack Carry (53/35)

For this skill work today we want anyone struggling to get their DUs to really focus o these. Using the 3-1 Single to DU ratio or better.
Optional Extra Work

Complete 4 sets of (21 mins total):
90 sec Max Distance Row
Rest 1 min
1 min Max Distance Row
Rest 45 secs
30 sec Max Distance Row
Rest 30 secs

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