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

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, June 4, 2020

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