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Daily Workout WOD, May 11, 2020

11 May, 2020

AHW 5.11.20
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Metcon
Alternating TABATA
Jumping Jacks
Cossack Stretches
Wide Leg Walk Outs to Push Ups
No Jump Burpees
Metcon
EMOM x 12 mins:
1. 10 Air Squats + 5 Jump Squats
2. 10 Push Ups + 5 Clap Push Ups
3. 10 Sit Ups + 5 V-Ups (Hollow to Crunches)
4. 10 Strict HSPUs + 5 Kipping HSPUs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
6 Floor Arnold Presses
6 Weighted Burpees
6 Renegade Row to Gorilla Row (3/arm + 3/arm)
6 Goblet Squats

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
8 Dumbbell Swings
8 Curl to Push Press
8 Romanian Deadlifts

Rest 2 Minutes
Metcon
AMRAP x 8 mins:
10/side Plank Shoulder Taps
10/side Russian Twists
10 Straight Leg Sit Up Press

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins