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Daily Workout WOD, June 3, 2022


Complete 3 sets of:
30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down
Metcon (Time)
AQAP complete:
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)

Time Cap: 15 mins
10 mins Transition: Split Jerk from rack

Complete 3-5 Split Jerks with 3 Jerk Dips before each Split Jerk. Focus on keeping the weight in the middle of your foot, not leaning forward.

Front Squat + Split Jerk (In a 15 min window build to a heavy 3+1)
Perform the listed movements as a complex

Everything is from the rack
Optional Extra Work

Complete 3 sets of:
800m Ski Erg
1000m Assault Bike
800m Run
Rest 3 mins

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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