Daily Workout WOD, March 27, 2020

27 Mar, 2020

AHW 3.27.20

Metcon

Complete 3 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions

Metcon (Time)

AQAP complete 4 rounds of:
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run

Time Cap: 20 mins

If you have no Jump Rope then complete 50 High Knees (L+R=1)

Rest 5 Mins

Metcon (AMRAP – Reps)

AMRAP x 5 mins:
DB Squat Clean Thrusters (35/20)

Aim for 50 reps!

If you have no DBs then you can use a Med Ball or perform Thrusters with loaded shopping bags.

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

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

Daily Workout WOD, March 27, 2020

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