Daily Workout WOD, March 22, 2020

22 Mar, 2020

AHW 3.22.20

Marine 16 (8 Rounds for reps)

Complete 8 AMRAPS x 2 min with a continuous running clock to 16 mins:

0:00-2:00
20m Sprint (10m Down and Back)
16 Burpees

2:00-4:00
20m Sprint
16 Push Ups

4:00-6:00
20m Sprint
16 Air Squats

6:00-8:00
20m Sprint
16 Mountain Climbers (L+R=1)

8:00-10:00
20m Sprint
16 Jumping Jacks

10:00-12:00
20m Sprint
16 Jumping Lunges

12:00-14:00
20m Sprint
16 High Knees

14:00-16:00
20m Sprint
16 Tuck Jumps

Metcon (Time)

For Max Effort:
15 sec Plank
15 sec Rest
30 sec Plank
30 sec Rest
45 sec Plank
45 sec Rest
1 min Plank
1 min Rest
Max Effort Plank
1 min Rest
Max Effort Plank

Record total time to complete entire workout. Ensure to take only listed amount of rest.

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Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

Daily Workout WOD, March 22, 2020

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