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Daily Workout WOD, March 24, 2020

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24 Mar, 2020

AHW 3.24.20


Go down the ladder performing each movement twice before moving to next:

High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls

If you do not have an agility ladder at home then you can either go old school and make the concrete outside with a rock, use the tiles on your floor or use masking tape on the floor. You will need 10 squares all in a line of about 18" x 18".
Complete 3 rds of:
30 secs Triceps Dips off box/bench/chair/couch
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
Metcon (Time)
AQAP complete 5 rds of:
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)

If you do not have the space for the run you can either do 1 min of shuttles or 1 min of High Knees.
If you do not have a plate you can perform Alternating DB/KB Snatches or use a single DB/KB/or any weighted object you can hold in 2 hands.
If you do not have a box then use a bench, chair, couch, stool, wall or anything else you can find.
5 min Core Finisher
Complete 5 rounds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups

No rest between movements nor between rounds, go immediately from one movement to the next.

Archives Previous WODs
Daily Workout - Mon, Jun 5

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows


In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set