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Daily Workout WOD, April 8, 2020

08 Apr, 2020

AHW 4.8.20

Metcon
Complete 3 sets of:
2 x 25ft Shuttles (down and back = 1)
10 Prone WTY Stretches
8/side Samson Stretch OH Hold (5 secs at bottom)
10/side Single Arm OH DB squat to 90 degrees
Metcon
AMRAP x 5 mins:
10 Jumping Jacks
10 Alternating Lunges
10 Air Squats
10 Sit Ups

Complete AMRAP a little faster then a warm up pace but not full out.
United In Movement Wod #2 (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
80 Lateral Hops over the DB
60 Air Squats
40 DB Shoulder to Overhead (50/35)

If you have no DBs can substitute KB or perform SHoulder taps instead of S2O
Metcon
EMOM x 9 mins:
1. 45 sec Bicycle Crunches
2. 30 sec Hollow Hold
3. 45 sec Leg Lifts

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