Day 3
WOD 200325
warm-up – Coach’s Choice
(work to increase loads from 200310)
A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2
A2. 5 high box jumps… no rest b/t A2 & A3
A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80% effort
60cal row/bike/ski
50 kb swings… athlete’s choice
40 med ball cleans
30 pull-ups/ring rows
20 renegade devil’s presses… nte 40/25… (push-up, row, row, devil’s press)
10 t2b/hkr/medball abmats
C. post WOD recovery
Home/Garage Gym Modifications
A1. goblet squat, same tempo
A2. tuck jumps
A3. single arm presses
B. run 400m
db squat cleans
single arm rows each arm
v-ups
No Equipment WOD 200325
4 sets for time of:
400m run
50 air squats
