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Daily Workout WOD, April 21, 2020

21 Apr, 2020

AHW 4.21.20
Check email for link to 7:15am & 12:30pm ZOOM workouts!

Metcon
200m Run or 1 min of movement
Metcon
In 15 mins complete 3 rounds of:
10 DB Bulgarian Split Squats + 10 sec hold at paralel (R)
10 DB Bulgarian Split Squats + 10 sec hold at paralel (L)
20 sec Oblique Dips + 20 sec Hold (R)
20 sec Oblique Dips + 20 sec Hold (L)
10/side Single Leg Romanian Deadlifts
20 Supermans
Kelly Remix (Time)
AQAP complete 10 rounds of:
200m Run
15 Box Jumps (24/20)
15 Wall Balls (20/14)

Time Cap: 30 mins

Substitute Run for 50 DUs / 100 Singles or 50 Lateral Hops (L+R=1)
Substitute Box Jumps for Step Ups
Substitute Wall Balls for Weighted Squats

TABATA Side Star Planks (alternate left & right)

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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