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.

Metcon

2 mins of movement:
400m run, Jump Rope, Jumping Jacks, etc

Metcon

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:
30-20-10
Inverted Shoulder Taps / Plank Shoulder Taps
Diamond Push Ups

Metcon

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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, April 16, 2020

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