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Daily Workout WOD, May 15, 2020

15 May, 2020

AHW 5.15.20
Please check your email for the invite to our 12:30pm ZOOM workout!

Metcon
200m Warm Up Run

Then complete 2 sets of:
10 Wide Stance Inch Worms
10 Wide Stance Good Mornings
5/side Step Ups (down in 3 secs)

Metcon (Time)
AQAP complete 5 rounds of:
100m Sprint
30 sec rest
If you do not have the space for a 100m run then perform 2 x 25ft shuttles where down and back = 1

Time Cap: 8 mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Slam Balls
10 OH Alternating Lunges (w/Med Ball)
15 DUs
200m Run

Time Cap: 15 mins
Metcon (AMRAP – Rounds)
EMOM x 20 mins:
8 Wall Balls + 8 Burpees

Adjust reps accordingly to allow for 15 secs rest each minute.

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