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Daily Workout WOD, September 13, 2022


For 8 mins cycle through:
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
10 Banded Pull & Rotate Elbow at 90 degrees
In 5 mins complete 5 sets of:
1 Snatch Pull + 1 Power Snatch (building as able)

Pause for 2 secs at the knee during both movements. Focus on bringing the bar to your hips and your hips to the bar. Maintain a high vertical elbow on the Snatch Pull and do the same on the Power Snatch. Vertical pull before bending back to finish your pull.

Power Snatch (EMOM x 10 mins: 1 Power Snatch (building))
Start at 70% of your 1RM and build to a heavy 1 rep for the day!
Metcon (Time)
AQAP complete:
30 Power Snatches (135/95 – 115/80 – 75/55)

Time Cap: 5 mins
Metcon (4 Rounds for reps)
EMOM x 12 mins:
1. 50 sec Max Burpees
2. 50 secs Max DUs / Singles
3. 30 sec Hollow Hold

Count each Burpee and each DU/Single as a rep. Then the 30 sec Hollow Hld counts as 1 rep. Add the three together for a total for each round.
Optional Extra Work

2000m Assault Bike at moderate pace

Rest 2 mins

Then complete 6 sets of:
500m Assault Bike standing
1000m Assault Bike at a recovery pace

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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