Day 2
WOD 200505
warm-up – Coach’s Choice
A1. 8 landmine reverse lunge to press (R)… rest 30sec, then A2
A2. 8 landmine reverse lunge to press (L)… rest 30sec, then A3
A3. 8 single arm landmine row (R)… rest 30sec, then A4
A4. 8 single arm landmine row (L)… rest 90sec, then back to A1, x 4
(links to movements… https://www.youtube.com/watch?v=8shgaY2G1tM https://www.youtube.com/watch?v=PSvv3LvzIkQ)
rest 5min, then B
B. 3 rounds @ 90% effort
500m row
15 bjsd
400m run
5 wall climbs – OR – 10 inchworm hrpu
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A’s. if no barbell use db or kb and execute same movements
B. if no rower, run 400m or cycle for 2:00… if nothing to jump to, do squat jumps
No Equipment WOD 200505
5 sets
20 deadbugs
20 hollow rocks
20 bird dogs
20 FLR shoulder taps
20 alternating FLR toe taps
20 V-ups
