Day 1
WOD 200330
warm-up – Coach’s Choice
A. Barbell Thrusters + Pendlay Row (bent row)
@ 0:00 – 5 thrusters… then 6-8 pendlay row
@ 3:00 – 3 thrusters… then 6-8 pendlay row
@ 6:00 – 1 thruster… then 6-8 pendlay row
build bar each set
rest to 10:00 on timer, then B
B. AMRAP 5:00 @ practice pace
6-8 pistols (alternating single leg squat)
20sec FLR
rest to 20:00 on timer, then C
C. AMRAP 10:00… barbells nte 95/65
15 sdhp
12 shoulder to overhead
9 burpees over bar (lateral)
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. single arm db/kb thrusters + single arm row… if load is light, use 3-5sec tempo & pauses
B. single leg box squats (use a chair)
C. db single arm sdhp (8 each arm) or kb sdhp + single arm shoulder to overheads
No Equipment WOD 200330
A. AMRAP 3:00
lunge + lunge + strict push-up burpee
rest 1min, then B
B. AMRAP 3:00
5 squat jumps
10 alternating shoulder taps from FLR
rest 1min, then C
C. AMRAP 3:00
10 curtsy squats
5 no push-up inchworms
rest 3min, then repeat A + B + C, x 2… (total of 3 sets)
