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Daily Workout WOD, April 16, 2020

16 Apr, 2020

AHW 4.16.20
Please check your email for the invite to our 7:30am ZOOM workout.

2 mins of movement:
400m run, Jump Rope, Jumping Jacks, etc
Complete 3 rounds for quality of:
10/side Single Leg Glute Bridges
20 Alternating Mountain Climbers (slow – knee to elbow)
20 Alternating Cossack Squats
20 Hollow Rocks / 20 sec Hollow Hold
United In Movement Wod #6 (Time)
AQAP complete:
150 Single Arm Dumbbell Thrusters (50/35)
EMOTM complete 5 Lateral Burpees Over the Dumbbell

Time Cap: 16 mins
Metcon (Time)
AQAP complete:
Inverted Shoulder Taps / Plank Shoulder Taps
Diamond Push Ups
Complete Unbroken:
30 sec Palms Forward Pump
30 sec Palm Backward Pump
30 sec Internal/External Rotation
30 sec Swimmers
1 min Arms Extended Hold

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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