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Daily Workout WOD, May 21, 2020

21 May, 2020

AHW 5.21.20
Please check your email for the invite to the 7:15am & 12:30pm ZOOM Workouts!

EMOM x 9 mins:
1. 40 secs of Jumping Jacks
2. 40 secs of No Jump Burpees
3. 40 secs of Alternating Step Ups
Complete 3 rounds of:
50ft Walking Lunge
15 Plank to Push Ups
50ft Walking Lunge
20 Alternating Mountain Climbers

Time Cap: 10 mins
Metcon (Time)
AQAP Complete 3 rounds of:
20 Alternating DB Snatches
60 DUs
20 Alternating DB Hang Clean & Jerk
60 DUs

Time Cap: 15 mins
Metcon (Time)
Burpee Box Jumps/Step Ups
200m Run after each round

Time Cap: 10 mins
Complete 3 rounds of:
5/side Alternating V-Ups (10/side Bicycle Crunches)
5 V-Ups (5 Hollow to Crunch)

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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