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Daily Workout WOD, May 3, 2020

03 May, 2020

AHW 5.3.20

Metcon
Alternating TABATA of:
Jumping Jacks
Good Mornings
Altenating Cossak Squats
Mountain Climbers
Metcon
Every 90 secs for 15

Every 90 secs from 0:00-7:30
200m Run carrying an Odd Object
(Men: 30-40lbs / Women: 15-25lbs)

Every 90 secs from 7:30-15:00
200m Run

Metcon
Complete 3 sets of:
20 Odd Object Weighted Sit Ups

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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