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Daily Workout WOD, June 4, 2020

04 Jun, 2020

AHW 6.4.20
Please check you email for the invite to the 7:15am & 12:30pm ZOOM workouts!

100 Single Unders
Metcon
Complete 60 secs at each of the following:
Downward Facing Dog
Low Dragon (Left)
Low Dragon (Right)
Pigeon Pose (Left)
Pigeon Pose (Right)
Puppy Dog
Thread The Needle (Left)
Thread The Needle (Right)
Metcon (Time)
AQAP complete:
400m Run Buy In
Then
10-20-30-20-10
DB Push Press
Up Downs
DUs x 2 (Singles x 4)
Then
400m Run Cash Out

Time Cap: 20 mins
Metcon
EMOM x 20 mins:
1. 16-20 Wall Balls
2. 16-20 T-Push Ups
3. 16-20 OH Lunges w/Med Ball, Plate, DB or KB
4. 16-20 Weighted Sit Ups
Metcon
Reverse TABATA Dragonfly Hold
10 secs work, 20 secs rest

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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