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Daily Workout WOD, April 5, 2020

05 Apr, 2020

AHW 4.5.20
Today you have an option. You can either perform the first workout from the CrossFit Games Fundraiser or you can have a go at the hero wod, Chad. If you choose to do the CF wod then why not register and we can have some fun competition over the next 14 days. If you intend to take on Chad then be prepared to be working for close to an hour!

CrossFit Games Fundraiser Workout #1 (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Air Squats
9 Left Arm Dumbbell Snatches (50/35)
10 Push Ups
9 Right Arm Dumbbell Snatches (50/35)

You can scale the weight to whatever DB you have available. If you only have a KB then you can perform KB Hang Snatches or even KB Swings.
Chad (Time)
AQAP complete:
1,000 Box Step-Ups (20)
If able, wear a Ruck Pack or Weighted Vest (45/35 or 20/14)

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips