Day 2
WOD 200519
warm-up – Coach’s Choice
A1. 3 goblet squats @ 55X1 tempo… rest 30sec, then A2
A2. 5/5 single arm Z press @ 30X3 tempo… rest 30sec, then A3
A3. 5/5 single arm row w/3sec pause at top of each rep… rest 60-90sec, then back to A1, x 3
rest as needed after 3rd set, then B
B. MAP Session, x 2 blocks
1 block = 6 x 1:00 work/1:00 rest
rest b/t blocks = 5:00
AMRAP 1:00 – db power snatches… rest 1:00
AMRAP 1:00 – burpees… rest 1:00
AMRAP 1:00 – wall balls… rest 1:00
AMRAP 1:00 – step-ups… rest 1:00
AMRAP 1:00 – wall climbs/inchworm push-ups… rest 1:00
AMRAP 1:00 – row/bike/jump rope
Rest 5:00, then repeat… goal is for consistency
C. post WOD recovery
Home/Garage Gym Modifications
B. if no db, us kb and do alternating single arm Russian swings… if no wall ball, us single db or safe implement to mimic wall ball movement… if no rower or jump rope, run in place for 1:00
No Equipment WOD 200519
30:00 continuous movement
row/bike/run/jog/walk
every 5:00 do 10 push-ups + 10 sit-ups + 10 squats
