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Daily Workout WOD, April 29, 2020

29 Apr, 2020

AHW 4.29.20
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Metcon
200m Run
20 Single Leg Glute Bridge (right)
30 sec Side Plank (right)
10 Jumping Lunges
200m Run
10 Jumping Lunges
30 sec Side Plank (left)
20 Single Leg Glute Bridge (left)
200m Run
Metcon (3 Rounds for reps)
EMOM x 6 mins of:
1. 30 sec Handstand Hold
2. Max Push Ups

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Wall Sit Hold
2. Max Jump Squats

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Plank Hold
2. Max Hollow to Crunches

Keep count of total:
Push Ups (Rd 1)
Jump Squats (Rd 2)
Hollow to Crunch (Rd 3)
Metcon (Time)
25-15-10
Wall Balls (20/14)
Run 400m after each set

Time Cap: 12 mins
Metcon
Complete 3 sets of:
10/side Weighted Dead Bugs
20 sec Weighted Hollow Hold
10/side Bicycle Crunches (L+R=1)

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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