17 Apr, 2020
AHW 4.17.20
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Metcon
50 Jumping Jacks
Then –
EMOM x 8 mins:
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls
Metcon (Time)
AQAP complete:
200 Lateral hops
80 Good Mornings
60 Pike Compressions
50 Burpees
40 Alternating Lunges (Forward or Backward)
30 High Knee Tuck / Tuck jumps
20 Hand Release Push Ups
10 Dips
200 Lateral hops
80 Good Mornings
60 Pike Compressions
50 Burpees
40 Alternating Lunges (Forward or Backward)
30 High Knee Tuck / Tuck jumps
20 Hand Release Push Ups
10 Dips
Metcon (Time)
AQAP complete:
100 DB Hang Snatches (50/35)
100 DB Hang Snatches (50/35)
Metcon
Post Wod Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog
