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Daily Workout WOD, April 5, 2020

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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 - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post