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Daily Workout WOD, May 29, 2020

29 May, 2020

AHW 5.29.20
There will be no ZOOM workouts today, however we will return with a 9:30am ZOOM workout on Saturday morning. We hope that you and your loved ones have a happy and enjoyable Bermuda Day!

Bermuda Day Special (Time)
AQAP complete 2 rounds of:
10 T2B or 10/side Mountain Climbers
200m Run
10 Box Jumps or 10 Step Ups (24/20)
200m Run
10 KBS (53/35) or 10/side Oblique Thrusts
200m Run
10/side Walking Lunges
200m Run
10 HR Push Ups
200m Run
10 Sit Ups
200m Run
10 Air Squats
200m Run

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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