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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
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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