Day 2
WOD 200331
warm-up – Coach’s Choice
A. 5 x 4 unbroken hang power snatches + 12 burpees over bar (lateral)… build bar each set, work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 3 sets @ 80-90% effort
50 double unders/100 singles
21 kb swings
12 med ball cleans
rest 2min, then C
C. 3 sets @ 80-90% effort
50 double unders/100 singles
10/10 single arm shoulder to overhead
12 goblet reverse lunges
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. single arm db or kb snatches + burpees
B & C. hip tap hops if no jump rope, air squats if no med ball
No Equipment WOD 200331
A. Partition as desidered
90sec SB each side
2:00 FLR
2:00 wall sit
B. 10:00 @ 80%
find something to hold… find something safe to step up to… execute 10min of loaded step-ups @ 80% effort
C. 10min of static stretching/yoga/meditation
