Daily Workout WOD, May 21, 2020

21 May, 2020

AHW 5.21.20

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Metcon

EMOM x 9 mins:
1. 40 secs of Jumping Jacks
2. 40 secs of No Jump Burpees
3. 40 secs of Alternating Step Ups

Metcon

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)

21-15-9
Burpee Box Jumps/Step Ups
200m Run after each round

Time Cap: 10 mins

Metcon

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

Archives

Previous WODs

6.23.22

Metcon

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))

Metcon

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
Then
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

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

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

Daily Workout WOD, May 21, 2020

Stay in the Loop!

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Daily Workout WOD, May 21, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!