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Daily Workout WOD, April 6, 2020

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06 Apr, 2020

AHW 4.6.20

Metcon
200m Warm Up Run (Or 1 min Jumping Jacks)

Then complete EMOM x 12 mins of:
1. 45 secs Hands on Wall Deadbugs (push on wall to engage core)
2. 45 sec Prone WTY Stretches
3. 20 sec/side Front Rack Bottom of Lunges Hold
4. 20 sec/side Half Kneeling DB/KB Press

Lock Down (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1
Push Ups
20-18-16-14-12-10-8-6-4-2
V-Ups
30-27-24-21-18-15-12-9-6-3
Air Squats

10 Push Ups, 20 V-Ups, 30 Air Squats – 9 Push Ups, 18 V-Ups, 27 Air Squats – etc…
Metcon
Complete 3 rounds of:
20 sec Left Side Plank
20 sec Front Plank
20 sec Right Side Plank
20 sec Hollow Hold

No rest between movements. Rest 90 secs between rounds.

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins