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Daily Workout WOD, May 22, 2020

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 - Fri, Jan 27

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips