Daily Workout WOD, May 20, 2020

20 May, 2020

AHW 5.20.20

Please check your email for the invite to the 12:30pm ZOOM Workout!

Metcon

Complete 5 rounds of:
5 Hops Ups
5/side Alternating Lunges (forward or back)
25 Lateral Hops

Time Cap: 10 mins

Metcon (AMRAP – Rounds and Reps)

10 min Up Ladder
2 Alternating Jumping Lunges
2 Push Ups
4 Alternating Jumping Lunges
4 Push Ups
6 Alternating Jumping Lunges
6 Push Ups
8 Alternating Jumping Lunges
8 Push Ups
Etc…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
15 Wall Balls (20/14)
12 Weighted Sit Ups
200m Run

Metcon

Complete 5 rounds of:
20 sec Farmers Carry Hold
20 Sec Front Rack Hold
20 sec OH Hold

Can’t put the weight down during or between
rounds. 5 mins of fun! Go Heavy!

Metcon (Time)

AQAP complete 50 Russian Twists

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, May 20, 2020

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