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Daily Workout WOD, April 11, 2022


For 5 mins cycle through:
30 Single Jump Rope
10 Med Ball Squat Cleans
5/side Med Ball Reverse Lunges

Then complete:
1 min Front Rack Stretch with the bar
1 min Hang Muscle Cleans (complete the triple extension)
1 min Front Squats (T33X1)
1 min Hang Squat Cleans (above knees)

Technical Focus: Hang Squat Clean from below knees (4 mins)

Your starting position is with your knees bent so that your first action is to push on your legs and let the bar pass your knee to get to your hips. Work on a slow passing of the knee (about 2 secs) then pull under the bar.

Complete 2-3 sets of 8 reps (build in weight)

Clean (Weight)
Every 2 mins x 14 mins:
3 Squat Cleans at 70-80% of your 1RM


5 Squat Cleans at a weight to work on technique

The goal is to get in some Squat Clean volume without going into the red zone or using a weight where your technique starts to falter.

Metcon (Time)
AQAP complete:
30-20-10 Burpees
40-30-20 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30-20-10 Box Jumps (24/20)
30-20-10 T2B / Hanging Knee Raises

Rest 3 mins

Then AQAP complete:
30 T2B / Hanging Knee Raises
30 Box Jumps (24/20)
30 Single Arm OH DB Reverse Lunges (50/35 – 35/25 – 25/15)
30 Burpees

Time Cap: 20 mins

Big endurance piece here; hold a steady pace on the burpees so that you do not have to rest.
Alternate your hands for the OH Lunges so that you separate the work load equally.

Optional Extra Work

Complete the following sets of Back Squat:
1×8 at 65% 1RM
1×6 at 70% 1RM
1×4 at 75% 1RM
1×4 at 77.5% 1RM
1×4 at 80% 1RM

Complete the following Row intervals:
1000m at 24-26 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
300m at 30-32 spm
Rest 90 secs
800m at 26-28 spm
Rest 90 secs
1000m at 24-26 spm

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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