Day 4
WOD 200402
warm-up – Coach’s Choice
A1. barbell landmine single leg hinge… 10 each leg… rest 30sec, then A2
A2. half kneeling single arm strict press… 10 each arm… rest 30sec, then A3
A3. single arm overhead reverse lunge… 6 each arm, alternating legs… rest 1-2min, then back to A1, x 3-4
rest as needed, then B
B. 3 sets @ tough effort
10 strict, unbroken single arm curl & press each arm
60sec forearm plank
rest as needed, then C
C. 400m-800m run/walk/row… think of entering a cool-down mode
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A’s… use a kb or db if no barbell
No Equipment WOD 200402
A. 100 reps for time of:
lunge + lunge + burpee
B. BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
