200324 Tuesday

200324 WhiteBoard Talk

Day 2
WOD 200324

warm-up – Coach’s Choice

(For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR… increase load from 200309))
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec SB (L)… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then B
B. 5 x 150m row/ski @ high intensity… work @ 5:00, 7:00, 9:00, 11:00, 13:00
rest to 18:00 on timer, then C
C. 3 sets @ 80-90% effort
15 sdhp… nte 115/75
30 goblet squats… nte 50/35 or 24kg/16kg
15 bar-facing burpees
D. post WOD recovery

Home/Garage Gym Modifications
B. 30sec run/sprint every 2min
C. sdhp single arm w/db… or use kb… or use pvc or broomstick

No Equipment WOD 200324
5 sets for time of:
25 pvc/broomstick overhead squats
25 no push-up, no jump burpees
60sec forearm plank