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Daily Workout WOD, July 20, 2022

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200m Run
90 sec Bench T-Spine Stretch

Then complete 2-3 sets of:
50 Single Under Jump Rope
10 PVC Good Mornings
5/side Single Arm DB Hang Cleans
5/side Single Arm DB Strict Press
10/side Banded External Rotation on post

5 mins of Technical work:
Compete 2 sets of:
3 Jerk Dips + 3 Split Jerks

On the Jerk Dip, ensure a vertical dip. Keep your elbows high, torso vertical, weight in the middle of your foot. Try to avoid the DOUBLE DIP!

Power Clean + Jerk (Weight)
Perform Power Clean followed by any Shoulder to Overhead

EMOM x 12 mins:
1-4: 1 Power Clean & Jerk at 70% + 1 High Box Jump
5-8: 1 Power Clean & Jerk at 75% + 1 High Box Jump
9-12: 1 Power Clean & Jerk at 80% + 1 High Box Jump
Metcon (Time)
AQAP complete 5 sets of:
200m Run
12 Deadlifts (155/105 – 135/95 – 95/65)
9 Hang Power Cleans
6 Push Jerks
Rest 90 secs

Time Cap: 15 mins
90 secs/side Banded Hamstring Stretch
Optional Extra Work

Complete 5-6 sets of:
700/600m Row at 80%
Rest 2 mins between each set

Complete 3 sets of:
15 Weighted Knee Raises
20 GHD Sit Ups
30 secs/side Weighted 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