Day 4
WOD 200514
warm-up – Coach’s Choice
A1. 7 single arm db/kb power clean each arm… rest 30sec, then A2
A2. 5 reverse lunge to press each leg/arm… rest 30sec, then A3
A3. 10 torso row each arm… rest 1min, then back to A1, x 3
rest 5min after 3rd set, then B
B. Complete workload @ 90% effort… barbells nte 135/95
1500m row
60 back squats
30 push jerks
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
B. if no rower, choose an aerobic modality and go for 6:00… if no barbell, use db or kb for goblet squats and single arm push jerks… 30 reps each arm
No Equipment WOD 200514
3 sets
donkey kicks – 20 reps each leg
hrpu – 20 reps
fire hydrants – 20 reps each leg
FLR shoulder taps – 20 reps
straight leg raise – 20 reps each leg
FLR alternate toe taps – 20 reps
rest as needed
AMRAP 10:00
inchworm to FLR position + 20 mt. climbers
inchworm to standing + 20 air squats
inchworm to FLR position + 20 no push-up, no jump burpees
inchworm to standing + 20 lunges
