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Daily Workout WOD, May 3, 2022


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 - 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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