Day 3
WOD 200401
warm-up – Coach’s Choice
A. 4 x 5 deadlifts @ 5031 tempo… moderate loading… focus on deliberate body movement
rest b/t sets = 4 tgu + 30sec Samson stretch (high dragon) each side
deadlift @ 0:00, 3:30, 7:00, 10:30
rest 5min after 4th set, then B
B. 5 x 400m run/row @ 90% effort… rest 2min b/t sets
C. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. use db or kb for deadlifts… if light load, do single leg deadlifts or suitcase deadlifts at same tempo
B. if no equipment or cannot run, create a 90sec aerobic scenario that will tax you aerobically… climbing stairs, doing step-ups are some examples.
No Equipment WOD 200401
A. AMRAP 20:00
5 hrpu
10 FLR shoulder taps
15 sit-ups
20 air squats
B. BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
