Day 3
WOD 200408
warm-up – Coach’s Choice
(For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR… increase load from 200324)
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec SB (L)… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then B
B. 1 mile run – OR – 2000m row – OR – 3.5 mile bike
rest exactly 5min, then C
C. For time…
21-18-15-12-9-6-3
kb swings
goblet squats
D. post WOD recovery
Home/Garage Gym Modifications
C. use a db if no kb
No Equipment WOD 200407
A. 10 sets @ 80%
5 double push-up, double squat burpees
10 v-ups or 10 hollow rocks
10 reverse lunges, total reps, alternate legs
B. 5-10min of being still
