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Daily Workout WOD, December 21, 2022

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Daily Workout – Wed, Dec 21


200m Run

90 secs/side Bent Over Lat Distraction

Then complete 2 sets of:

5/side Squat to Thoracic Rotations with a 5 sec hold at the bottom

5/side Deep Lunges

5 Barbell Romanian Deadlifts

5 Barbell Hang Muscle Cleans

5 Barbell Strict press

5 Barbell Push Press

Squat Clean and Jerk (In a 15 min Window Complete the following:
2 sets of 3 at 75-80% of your 1RM
2 sets of 2 at 80-85%
2 sets of 1 at 85-90% (one weight for these last 2))
Metcon (Time)

AQAP complete 5 rounds of:

6 Squat Cleans at 55% of your 1RM

10 Burpees

8 C2B Pull Ups / 10 Pull Ups / 12 Ring Rows

Time Cap: 12 Mins

No Touch and Go on the Squat Cleans, one rep at a time.

Try to UNBROKEN for as many of the C2B Pull Ups or Pull Ups as you can

In Class Shoulder Health

Complete 3 sets of:

15 DB Reverse Flys

Optional Extra Work

Work upto a heavy 50ft Sled Push for the day.


Build to a heavy 3 rep Seated Strict Press for the day.


EMOM x 10 mins:

1. 20-30 secs OH Yolk Hold / Double DB OH Hold or Carry

2. 30 sec Sandbag Bear Hug Carry / Double KB Front Rack Carry