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Daily Workout WOD, September 20, 2020

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20 Sep, 2020

9.20.20

The Hurricane (10 Rounds for reps)
AMRAP x 2 mins:
5 Ring Rows
5 Push Ups
5 Squats
5 Down Ups
5 Sit Ups

Rest 1 min

AMRAP x 3 mins:
5 Pull Ups
5 Deficit Push Ups (45/35lb Plates)
5 Back Squats (95/65)
5 No Jump Burpees
5 Weighted Sit Ups (20/14)

Rest 1 min

AMRAP x 4 mins:
5 Strict Pull Ups
5 Push Jerks (95/65)
5 Front Squats (95/65)
5 Burpees
5 V-Ups

Rest 1 min

AMRAP x 5 mins:
5 C2B Pull Ups
5 Push Press (95/65)
5 OHS (95/65)
5 Burpees over the Bar (lateral)
5 Hanging Knee Raises

Rest 1 min

AMRAP x 6 mins:
5 Bar MUs
5 Strict Press (95/65)
5 OH Lunges – each leg (95/65)
5 Burpees over the Bar (facing)
5 T2B

Rest 1 min

AQAP complete:
400m Run
Time Cap: 5 mins

Come back down the ladder

This wod mimmicks the build up of intensity as a hurricane approaches our shores. The 5 mins to complete the 400m run is to symbolize the eye of the storm. Then we see the winds reversed as the storm moves away.