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Daily Workout WOD, April 13, 2020

13 Apr, 2020

AHW 4.13.20
Check your email for invite to join ZOOM workout at 12:30pm

200m Warm Up Run

Then complete 3 sets of:
10 Wide Stance Inch Worms
10 Wide Stance Good Mornings
5/side Step Ups (down in 3 secs)

AQAP complete 5 rounds of:
100m Sprint
30 sec rest

If you do not have the space for a 100m run then perform 2 x 25ft shuttles where down and back = 1
10 Alternating Single Arm Bear Complex

1 set of the Complex:
Hang Power Clean
Front Squat
Push Press
OH Squat to 90 degrees
United In Movement Wod # 4 (AMRAP – Rounds and Reps)
AMRAP x 9 mins of:
Alternating Hang DB C&J (50/35)
Butterfly Sit-Ups
Right into…
Alternating DB Hang Snatches (50/35)
Butterfly Sit-Ups

If you have no DBs then complete:

AMRAP x 9 mins of:
Mountain Climbers (L+R=1)
Butterfly Sit-Ups
Right into…
Plank Up Downs
Butterfly Sit-Ups

Complete 3 sets of:
10 Russian Twists (L+R=1)
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Rest 1 min

Archives Previous WODs
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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