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Daily Workout WOD, May 18, 2020

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18 May, 2020

AHW 5.18.20
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Alternating TABATA
Jumping Jacks
Walk Outs to Push Up
Step Ups (L)
Step Ups (R)
EMOM x 12 mins:
1. 45 sec Front Squat + Lunge
(1 rep = Front Squat + Lunge Left + Lunge Right)
2. 45 sec Max Effort DB Floor Press
(Hold top of a Glute Bridge while Pressing)
Metcon (AMRAP – Rounds and Reps)
Complete 3 sets of the following 5 min AMRAP:
6 Up-Downs (No Push Up, No Jump Burpees)
8/side Shoulder Taps
10 Lunge to Press
(1 rep = Single Side Reverse Lunge into OH Press)

Rest 1 min between sets
Sart where you left off and record total rounds and reps.
Complete 3 rounds of 3 mins on 2 mins off of:
30 Mountain Climbers (L+R=1)
20 Sit Ups
Plank Hold in the remainder of the 3 mins

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post