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Daily Workout WOD, April 27, 2020

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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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