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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
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

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