Daily Workout WOD, May 15, 2020

15 May, 2020

AHW 5.15.20

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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.

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Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Daily Workout WOD, May 15, 2020

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