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Daily Workout WOD, May 5, 2020

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05 May, 2020

AHW 5.5.20
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Metcon
Complete 2 rounds of:
200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)
Metcon
AMRAP x 5 mins (Warm Up Pace):
15 Plank to Squats
10 Dips
5 HSPUs
Metcon
EMOM x 8 mins:
8 Bent Over Rows
8 Clean & Jerks
8 Deficit Push Ups
(Should have about 20 secs rest each minute)
Metcon (AMRAP – Reps)
AMRAP x 10 mins:
Devil Thrusters

Devil’s Press right into a Thruster

TABATA Side Planks
Metcon
Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins