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Daily Workout WOD, April 29, 2022


Complete 3 sets:
10 PVC Shoulder Pass Throughs
10 Prone PVC Serrano Press
10 Banded Pull Downs with PVC
5/side OH PVC Reverse Lunges
10 Banded OH PVC Squat (with band pulling forward – so facing a post)
10 DB Snatches
Snatch (Every 2 mins x 12 mins: 3 Squat Snatches)
Build to your last 3 sets at one weight between 75-85% of your 1RM
Metcon (5 Rounds for reps)
Complete 5 sets of:

2 mins on, 1 min off of:
15 GHD Sit Ups / Med Ball Straight Leg Crunches
7 Burpees
Max Wall Balls in time remaining (30/20 – 20/14 – 14/10)

Record total reps for each round
In the remaining time complete:
Hip stretch of your choice
Pec stretch of your choice
Optional Extra Work

Every 90 secs x 12 mins:
3(-2) Hang Power Cleans
(Build to a heavy 3 for the day here with 2 reps in reserve)

Complete 7-9 sets of:
45 secs Max Cal Assault Bike
Rest 1 min & 15 secs

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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