Daily Workout WOD, May 1, 2020

01 May, 2020

AHW 5.1.20

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Metcon (Time)

200m Run Warm Up

AQAP Complete:
200 DUs / 400 Singles

Time Cap: 5 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
6 No Jump Burpees
12 Jumping Air Squats

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
200m Run
10 DB Push Press (35/25)

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
30 DUs
12 Box Jumps (24/20)

Metcon (Time)

AQAP Complete:
100 Alternating DB Hang Clean and Jerks
EMOM complete 20 DUs/30 Singles

Time Cap: 8 mins

TABATA Hollow to Crunch

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

Daily Workout WOD, May 1, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Daily Workout WOD, May 1, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!