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Daily Workout WOD, April 27, 2020

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27 Apr, 2020

AHW 4.27.20
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Metcon
Complete 2 sets of:
25 DUs / 50 Singles
10/side Cossack Squat Stretches
5/side Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
5 Downward Dog to Seal
Metcon (5 Rounds for reps)
Complete 5 rounds of:
45 sec Max Rep Alternating Mountain Climbers
Rest 15 secs
45 sec Max Rep HSPUs or Pike Push Ups
Rest 15 secs
Back to Back AMRAPS (AMRAP – Rounds and Reps)
0-10 mins:
400m Run
2 rds of:
5 V-Ups (Hollow to Crunch or Sit Ups)
10 Push Ups
15 Air Squats

10-20 mins:
400m Run
2 rds of:
4 Pike HSPUs
6 Dips
8/side Walking Lunges

For both AMRAPs if you finish the 2 rounds then start back at the 400m run.

TABATA Hollow Hold / Plank

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post