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Daily Workout WOD, April 20, 2020

20 Apr, 2020

AHW 4.20.20
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Metcon
50 DUs / 100 Singles

Then –

Complete 2 sets of:
10 Prone WTY Stretches
10 DB Shrugs
10 DB Romanian Deadlifts
5 Man Makers

Metcon (Time)
AQAP complete:
100 DB Shoulder Press (50/35)

Every break complete 20 DUs / 20 Singles (Start with DUs)

Time Cap: 10 mins

Metcon (Time)
50-40-30-20-10
Push Ups
Air Squats
Mountain Climbers (L+R=1)

EMOM perform 5 Squat Thrusts (starting at 0:00)

Time Cap: 25 mins

Metcon (Time)
AQAP complete:
100 Bicycle Crunches (total)
50 Side to Side Crunches (total)
25 Hollow to Crunch

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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