Day 4
WOD 200416
warm-up – Coach’s Choice
A1. 10-15 single arm glute bridge floor presses each arm… no rest b/t A1 & A2
A2. 8-10 single leg RDL each leg… no rest b/t A2 & A3
A3. 10-15 hollow rocks… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 20:00 on timer, then B
B. EMOM 12:00
1) 40sec jump rope
2) 40sec g2oh… athlete’s choice (barbells nte 75/55)
3) 40sec bottom-to-bottom squats (after 40sec, hold the bottom of the squat to top of minute)
C. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
A1 & A2. if no db, use kb
B. 1) if no jump rope, do hip taps… 2) Athlete’s choice mean do whatever variation of ground to overhead you have access to
No Equipment WOD 200416
5 sets for time of:
200m-400m run
50 air squats
25 push-ups
