Day 2
WOD 200512
warm-up – Coach’s Choice
A1. 15 deadlifts + 10 barbell roll-outs… rest 30sec, then A2
A2. 10 bent row + 20 bird dogs… rest 90sec, then back to A1, x 4
rest 5min after 4th set, then B – Tabata Mash-up
B1. AMRAP 20sec – kb swings… rest 10sec, then B2
B2. AMRAP 20sec – goblet squats… rest 10sec, then back to B1, x 8
rest 5min after 8th set, then C
C. AMRAP 5:00
burpees over line… (these are like bar-facing burpees, but just hop over a line on the ground as opposed to a barbell)
D. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell use db or kb and do 10 suitcase deadlifts each side, and do inchworms instead of roll-outs… single arm row, 10 each arm.
No Equipment WOD 200512
AMRAP 20:00
bear crawl – 20 total steps
20 jump squats
20 hrpu
reverse bear crawl – 20 total steps
20 FLR alternate toe taps
20 jump lunges
