Day 1
WOD 200504
warm-up – Coach’s Choice
A. EMOM 15:00
1) 1 power clean + 1 hang squat clean + 1 clean & jerk
2) 8 kb swings + 8 goblet squats
3) 7-10 burpees
rest to 20:00 on timer, then B
B. EMOM 15:00
1) 50 double unders/100 singles
2) 20 db power snatches
3) 45sec FLR
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. 1) if no barbell, use pair of dumbbells… if no pair of db, then do single arm complex each side with db or kb… 2) if no kb, use db
B. 1) if no jump rope, do hip tap hops… 2) if no db, use kb and do hang power snatches
No Equipment WOD 200504
10:00 running clock… continuous bodyweight complex
inchworm to floor + 5 push-ups
4 scorpions + 10 mt. climbers
inchworm to standing, then…
3 air squats + 4 lunges (fwd) + 5 squat jumps + 6 reverse lunges
rest as needed after 10min of this activity, then…
400-800m run/jog/walk
