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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!

200m Run or 1 min of movement
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
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins