Day 2
WOD 200421
warm-up – Coach’s Choice
A1. 20 unbroken kb swings… rest 1min, then A2
A2. 10/10 single leg RDL w/kb… rest 1min, then A3
A3. 10/10 standing single arm bent row… rest 1min, then A4
A4. 20 unbroken goblet squats… rest 2min, then back to A1, x 3
rest 5min after 3rd set, then B
B. 1 set @ high intensity
500m row
50 burpee box jumps/step-ups
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. no adjustments… everyone should have a kb or db by now!!
B. if no rower, run 400m… if running not an option, execute 100 reps of burpee box jump/step-up
No Equipment WOD 200421
5 sets of 20 reps each leg
donkey kicks
fire hydrants
straight leg raise
-no rest-
5 sets of 20 reps each movement
bird dogs
FLR shoulder taps
hollow rocks or V-ups
