Daily Workout WOD, May 28, 2020

28 May, 2020

AHW 5.28.20

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200m Run Warm Up

Metcon

EMOM x 16 mins:
1. 10 T-Push Ups
2. 200m Run
3. 16 Alternating V-Ups
4. 60 Alternating Toe Taps

Metcon (Time)

AQAP complete:
400m Walking Lunge
Every 50m complete 8 Jump Squats

Time Cap: 8 mins

Metcon (Time)

AQAP complete 3 rounds of:
200m Run
20 HR Push ups
20 Shoulder Taps
20 Pike Push ups

Time Cap: 12 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
10 Burpees
10 Wall Balls
10 Step Ups

Metcon (Time)

AQAP complete 50 V-Ups
Every break perform 20 sec Plank Hold

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, May 28, 2020

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