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Daily Workout WOD, March 25, 2020

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25 Mar, 2020

AHW 3.25.20

2 min Jog Warm Up

Complete 90 secs at each of the following:
Downward Facing Dog
Pigeon Pose (Left)
Pigeon Pose (Right)
Couch Stretch (Left)
Couch Stretch (Right)
Puppy Dog
Thread The Needle (Left)
Thread The Needle (Right)

Death By Bodyweight (AMRAP – Rounds and Reps)
Perform 1 rep of each of the following movements at the top of each minute:

Sit Up
Push Up

Add 1 rep of each movement for each minute. 1 rep in the 1st min, 2 reps in the 2nd min, 3 reps in the 3rd min…etc Continue until you cannot complete the required number of reps in the minute. Score is the round you get to plus any extra reps completed.

Time Cap: 20 mins

Once you fail to meet the required number of reps take the next minute off, go back down to a rep number where you have 15 sec of rest and continue for the remainder of the 20 mins.

With a running clock accumulate 4 mins of Hollow Hold.
Break when needed.

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs