Day 4
WOD 200430
warm-up – Coach’s Choice
Tabata Mash-ups…
A1. AMRAP 20sec – hang power cleans (load is Athlete’s Choice)… rest 10sec, then A2
A2. AMRAP 20sec – bottom-to-bottom squats… rest 10sec (in bottom of squat), then back to A1, x 8
rest 5min after 8th set, then B
B1. AMRAP 20sec – t2b… rest 10sec, then B2
B2. AMRAP 20sec – shoulder to overhead (load is Athlete’s Choice)… rest 10sec, then back to B1, x 8
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use pair of dumbbells… if no pair of dbs, do single arm hang power cleans and alternate sets (4 sets each arm)… if no db, use kb
B. if no t2b, do V-ups… if no barbell use db or kb, same format as A
No Equipment WOD 200430
2 sets @ aerobic flow pace
1 mile run/jog/walk
50 air thrusters
