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Daily Workout WOD, April 10, 2020

10 Apr, 2020

AHW 4.10.20

United In Movement Wod #3 (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 HR Push Ups
30 Goblet Squats (50/35)
40 HR Push Ups
50 DB Lunges
60 HR Push Ups
70 Single Arm Suitcase Deadlifts

The Lunges must be alternating were the DB is touching at least one of the shoulders (either in the Front Rack or Back Rack) and must remain in contact while completing the Lunges.
If you do not have a DB or KB then use a backpack for Squats, Lunges & Deadlifts.
Backpack can be worn on the back for the Lunges

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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