Daily Workout WOD, March 23, 2020

23 Mar, 2020

AHW 3.23.20

Metcon

TABATA Jumping Jacks

Metcon

EMOM x 8 Mins:
1. 5 Walk Outs to Push Up
2. 30 sec Mountain Climbers
3. 30 sec Bottom of Squat Hold
4. 30 sec OH Reverse Lunges

DB Travel Complex (Time)

AQAP complete 25 rounds of:
1 DB Deadlift (25/15)
2 DB Hang Cleans
3 DB Front Squats
4 DB Shoulder 2 Overhead
5 DB Thrusters
6 Burpees

If you do not have DBs then can sub for cans of soup, water bottles, PVC pipe, a broom stick or even perform with no weights.

Metcon (Time)

AQAP complete:
50 Hollow to Crunch

Archives

Previous WODs

Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post