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Daily Workout WOD, April 19, 2022


Complete 3 sets of:
15/10 Cal Row
10 Banded Good Mornings
5/side Single Arm DB Cleans
5/side Single Arm DB Jerks
5 Down Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 15/10 Cal Assault Bike
10 Burpee Box Jump Overs (24/20)
20/15 Cal Row or 15/10 Cal Assault Bike
6/side Single Arm DB Clean & Jerks (50/35 – 35/25 – 25/15)
Rest 2 mins between sets

Keep the best pace possible on the first 3 exercices and try to stay unbroken on the DB C&Js
Back Squat (8-6-4-8-6-4(-2 on each))
Try to start at 65-70% on your first 8 rep. Try to keep 2 reps in reserve on each of your last 8-6-4.
If you really need to you can use he following as a guide:
Optional Extra Work

EMOM x 8 mins:
# Ring MUs / Kipping C2B Pull Ups -Pull Ups / Jumping C2B Pull Ups (unbroken)

Complete 6-8 sets of:
400m Run at best pace possible
Rest Walk 1 min between sets

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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