Daily Workout WOD, May 5, 2022

5.5.22

Metcon

200m Run
Then for 8 mins cycle through:
5/side Spiderman Lunges
5/side Lateral Lunges
30 Single Under Jump Rope
5 DB Swings
5/side Single Arm DB Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 mins:
16 DB Lunges (35/20 – 25/15)
40 DUs / Singles

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 mins:
8 Double DB Hang Snatches (35/20 – 25/15)
10/7 Cal Assault Bike

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 mins:
16 Single Arm Overhead DB Lunges (35/20 – 25/15)
40 DUs / Singles

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 mins:
8/side Single Arm Hang DB Snatches (35/20 – 25/15)
10/7 Cal Assault Bike

Metcon

EMOM x 9 mins:
1. 30-40 secs Ring Front Plank
2. 30 secs/side Side Plank
3. 30 secs Hollow Hold

Metcon

IN CLASS MOBILITY
5 mins Hip Stretch

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, May 5, 2022

RESOURCES

NAVIGATION

Location