Daily Workout WOD, April 15, 2020

15 Apr, 2020

AHW 4.15.20

Please check your email for invite information to our 12:30pm ZOOM workout!

Metcon

50 DUs or 100 Singles

Then –

Alternating TABATA of:
Jumping Jacks
Good Mornings
Alternating Cossack Squats
Mountain Climbers

CrossFit Games Fundraiser Workout #2 (Time)

AQAP Complete:
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees

Time Cap: 15 mins

United In Movement Wod #5 (5 Rounds for reps)

Every 3 mins for 5 rounds complete:
21 / 21 Alternating Lunge Jump
15 / 15 Single Arm DB Floor Press (50/35)
9 Reverse Burpees

In remaining time within the 3 mins complete:
Max Broad Jumps (4ft for men / 3ft for women)
Rest 1 min between rounds

Keep count of total number of Broad Jumps each round

TABATA Hollow Hold / Plank

Archives

Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Daily Workout WOD, April 15, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Daily Workout WOD, April 15, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!