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Daily Workout WOD, June 10, 2020

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10 Jun, 2020

AHW 6.10.20
Please check your email for the invite to the 12:30pm ZOOM workout!

400m Warm Up Run
Metcon
Complete 2 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
8 WTY Stretches
eHarmony (Time)
AQAP complete:
30 Single DB Deadlifts
30 Single DB Goblet Squats
30 Single DB Hang Squat Cleans
30 Single DB Power Snatches
30 Single DB OHS
Starting at 0:00 and EMOM thereafter: 5 No Jump Burpees
Switch arms after every 5 reps for 30 total

Time Cap: 25 mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
400m Run Buy In
Max Effort Burpee Box Jumps in remaining time
Metcon
Complete 5 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold
Unbroken sets, rest as needed between sets

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift