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Daily Workout WOD, May 22, 2020

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22 May, 2020

AHW 5.22.20
Please check your email for the invite to our 12:30pm ZOOM Workout!

Warm Up with a 400m Run or 2 mins of Movement
Complete 3 sets of:
5/side Single Leg Glute Bridge with 3 sec hold at
the top (shoulders on bench, feet on ground)
5/side Reverse Lunges with 3 sec pause at bottom
(knee just off the floor)
5/side Single Leg Deadlifts with foot on wall
10/side Plank Hold Shoulder Taps

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 Odd Object Rows
200m Run
20 Odd Object Ground to Shoulder
200m Run
20 Odd Object Shoulder to Overhead
200m Run

For the odd object you can use whatever you have: DBs, KB, Plate, Wall Ball, Sandbag, Back Pack, Rock, Water Jugs, Grocery Bag, etc…The more awkward the better!
Complete 3 sets of:
10 Flutter Kicks
10 V-Ups
10 Tuck Ups
30 sec Hollow Hold

Rest 1 min between sets, no rest between movements

Archives Previous WODs
Daily Workout - Mon, Jun 5

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows


In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set