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Daily Workout WOD, May 19, 2020

19 May, 2020

AHW 5.19.20
Please check your email for the invite to the 7:15am & 12:30pm ZOOM Workouts!

Metcon
50 DUs / 100 Singles
10/side Spiderman Lunges with Thoracic Twist
10 Inchworms with a Push Up and Jump In
10 Wide Leg Good Mornings
10 Cossack Squat Stretches
10 Downward Dog to Seal
Metcon
Complete 2 sets of:
60 Bent Over Rows (35/25)
50 Biceps Curls
40 Seated DB Press
30 Seated DB Triceps Extensions
20 DB Lat Pullovers

Time Cap: 15 mins
Chicken (AMRAP – Reps)
E2MOM x 16 mins:
75 secs to complete:
30 DUs/Lateral Hops (L+R=1)
4 Thrusters/Jumping Squats
Max Effort Burpees in remaining time

Score = Total Reps of Burpees
Catch is that the reps do not count if you get fewer reps then on your last round!

TABATA Bicycle Crunches

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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