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

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Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

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