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Daily Workout WOD, June 3, 2020

03 Jun, 2020

AHW 6.3.20
Please check your email for the invite to the 12:30pm ZOOM workout!

200m Run Warm Up
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 2 mins:
Push Ups

Rest 1 min

AMRAP x 2 mins:
Jump Squats

Rest 1 min

AMRAP x 2 mins:
Alternating DB Snatches

Rest 1 min

AMRAP x 2 mins:
Alternating Single Leg V-Ups

Rest 1 min

AMRAP x 2 mins:
Burpees

Rest 1 min

Metcon (Time)
4-8-12-16-20
Renegade Rows (each arm)
DB Thrusters
200m Run Buy in and Cash Out
200m Run between sets

Time Cap: 20 mins
Metcon
Complete 3 rounds of:
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Travelling Plank
20 Bird Dogs

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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