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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
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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