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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

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