Day 1
WOD 200413
warm-up – Coach’s Choice
A. Single Arm Dumbbell – OR – Kettlebell Complex
(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead
60sec FLR
(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead
30sec SB each side
execute this workload for 4 sets… no rest b/t sets
rest to 15:00 on timer, then B
B1. AMRAP 1:00 – ground to overhead… nte 95/65… rest 1:00, then B2
B2. AMRAP 1:00 – burpees… rest 1:00, then back to B1, x 4
C. post WOD recovery – Be still 5-10… no distractions
Home/Garage Gym Modifications
B1. if no barbell, do db power snatches… if no bb or db, do kb swings
No Equipment WOD 200413
AMRAP 10:00
5 sit-up-stand-up
10 lunges
15 push-ups
rest 5:00
AMRAP 10:00
5 V-ups
10 mountain climbers
15 no push-up, no jump burpees
