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Daily Workout WOD, October 4, 2022

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Daily Workout – Tue, Oct 4


200m Run

Then complete 2 sets of:

8 Banded Pull Downs

8 Banded Reverse Fly

8/side Banded External Rotation (elbow up)

Then for 8 mins cycle through:

30 Single Under Jump Rope

10 Down Ups

8/side Banded Side Clams

8/side Banded Fire Hydrants

8 Barbell Romanian Deadlifts

8 Barbell Hang Muscle Cleans


In 4 mins complete 3 sets of:

3 x 1 Clean Grip Deadlift to a Pause at the Quads to Pull Under into a Power Clean

Power Clean (Weight)

Complete 5 sets of:
6 Power Cleans (70-80% of your 1RM)
Rest 1 min
5/side Landmine Strict Press (tough wait in split stance)
Rest 1 min


Complete final 2 sets at one weight.

No touch and go on the Power Cleans!  Take 3-5 secs between each rep.

Metcon (Time)

AQAP complete 5 rounds of:

30/22 – 25/20 Cal Row or 25/20 – 20/15 Cal Assault Bike

20 Burpees


Time Cap: 20 mins

(All about pacing!  Remain at about 80% for the Row or Bike and keep a steady pace on the Burpees)

Optional Extra Work

Every 90 secs x 9 mins (6 rds):

6-8 Touch and Go Power Snatches at 70% of your 1RM


Then for 35 mins cycle through:

5 min Run

5 min Assault Bike (moderate pace)