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Daily Workout WOD, May 26, 2020

26 May, 2020

AHW 5.26.20
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Metcon
60 Jumping Jacks
Metcon
Complete 3 rounds of:
5/side Front Foot Elevated Split Squats
5/side Single Leg Deadlifts
30 sec Alternating Bird Dogs
20 sec/side Side Plank and Reach through
5 Pike Handstand Push Ups

Time Cap: 16 mins
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 (each side)
Front Rack Reverse Lunge
Single Arm Half Kneeling Press
Single Arm Bent Over Row

Time Cap: 14 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
1 Single Arm Devil’s Press (right)
2 Alternating Box Step Ups (right hand)
1 Single Arm Devil’s Press (left)
2 Alternating Box Step Ups (left hand)
2 Single Arm Devil’s Press (right)
4 Alternating Box Step Ups (right hand)
2 Single Arm Devil’s Press (left)
4 Alternating Box Step Ups (left hand)
3 Single Arm Devil’s Press (right)
6 Alternating Box Step Ups (right hand)
3 Single Arm Devil’s Press (left)
6 Alternating Box Step Ups (left hand)
4, 8, 4, 8…5, 10, 5, 10…6, 12, 6, 12…etc…

Rx: DBs – 35/25 & Box – 24/20
Metcon
Complete 3 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold

Goal is unbroken sets, 1 min rest between sets

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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