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Daily Workout WOD, May 27, 2020

27 May, 2020

AHW 5.27.20
Please check your email for the invite to the 12:30pm ZOOM workout!

TABATA Jump Rope
Metcon
Complete 2 sets of:
10/side Bulgarian Split Squats
5 Glute Bridge Walk Outs

Then Complete 2 sets of:
10 Lateral Raises
10 Front Raises
10 Bent Over Lateral Raises
10 Bent Over Rows
(light weight or even no weight at all)

Time Cap: 10 mins
Metcon (Time)
30-20-10
DB Thrusters
DUs / 2 x Singles
Everytime you break on either Thrusters or DUs/Singles stop and complete 5 No Jump Burpees.

Time Cap: 10 mins
Start with 5 No Jump Burpees!
Metcon (Time)
AQAP complete:
50 Sit Ups
50 Deadlifts
50 KB Swings
50 Hang Clean & Jerks
50 KB Swings
50 Deadlifts
50 Sit Ups

Time Cap: 22 mins
Metcon (Time)
21-15-9
Plank Thrusts (forward & back = 1)
Travelling Plank (down & up = 1)
Plank Hold Alternating Leg Lifts (L+R=1)

Time Cap: 8 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins