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Daily Workout WOD, May 3, 2022

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200m Run

Then complete 2 sets of:
10/side Banded External Rotations
10 Banded Pull Aparts

Then together complete:
1 min Plank Shoulder Taps
1 min Shoulder Taps with feet on box or knees on box
1 min HS Hold alternating feet on box

Then go the wall!

5 mins Technical Focus

Kick up to HS / Kick up to HS with Box / Wall Walk
Down in bottom of HS + kick out / kick up to HS no box / Wall Walk + Lateral Walk side to side

Metcon (3 Rounds for reps)
Complete 3 sets (1+2= 1 set) of 3 mins on, 1 min rest of:
1. Run (only Row if it is raining)
2. AMRAP of:
15 GHD Sit Ups / Med Ball Straight Leg Crunches + 10 Strict HSPUs / Kipping / Push Ups

Every 100m completed counts as 1 rep
Calculate total reps completed for each set
Bench Press (Weight)
In 13 mins complete 3 sets of:
10(-1) DB Bent Over Rows
Rest 20 secs
5(-1) Bench Press
Rest 20 secs
12 DB Reverse Flys
Rest 90s
Optional Extra Work

Complete 4 sets of:
1000m Row
40ft HS Walk / 5 Wall Walks
3 Legless Rope Climbs / 6 Rope Climbs
Rest 2 mins

Compete 3 sets of:
15 Banded Reverse Hypers
1 min/side Side Plank
Rest 90 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