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Daily Workout WOD, March 31, 2020

31 Mar, 2020

AHW 3.31.20

Metcon
Complete the following for quality:
1 min/side Samson Stretch Hold
1 min/side Hip + Knee External Rotation Stretch
1 min Walking Single Leg Deadlifts
1 min Cossack Squats (side to side)
1 min Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins of:
10 Ground to Overhead (45/25)
10 OH Walking Lunge Steps
10 Crossovers
10 OH Walking Lunge Steps
4 25ft Shuttles (down 25ft and back = 1)

If you have no plate you can use a Wall Ball, DB or KB
You can also use 2x DBs/KBs (tougher) and perform Double DB/KB Snatches instead of G2O and Double DB/KB OH Lunges
If no space to perform Walking Lunges then perform them in place
If no space for the shuttles then do 1 min of High Knees or Jogging in place
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
Flutter Kicks
Every time you break perform 5 Push Ups

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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