Day 1
WOD 200427
warm-up – Coach’s Choice
A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2
A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4
(A1 @ 0:00, 5:00, 10:00, 15:00)… barbell load is Athlete’s Choice
rest 5min after 4th set, then B
B. AMRAP 7:00 @ 90% effort
15 g2oh… nte 75/55
10 pull-ups
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use db or kb… goblet lunges, goblet squats, single arm sh2oh each arm
B. if no barbell, use db for 16 reps… or kb for 15 swings… if no pull-ups, do wall climbs or bent row
No Equipment WOD 200427
3 x 3 sets… rest 3min b/t sets
20 air squats
10 burpees
20 speed skaters
(do 3 sets, rest 3min, x 3)
rest as need, then
AMRAP 5:00
10 hrpu
10 hollow rocks of V-ups
