Day 4
WOD 200521
warm-up – Coach’s Choice
A. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t sets
rest 3min after 4th set, then B
B. Athlete’s Choice
30 reps of barbell bear complex… load is Athlete’s Choice
(1 rep = power clean + front squat + shoulder to overhead + back squat + shoulder to overhead from behind the neck)
-OR-
10 total reps of TGU complex… load is Athlete’s Choice
(1 rep = get-up + 1 power snatch + 2 single arm thrusters + 3 reverse lunge thrusters + finish the tgu)
rest 3-5min after workload, then C
C. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t sets
D. post WOD recovery
Home/Garage Gym Modifications
A & C. if none of the training options are appealing or appropriate, execute step-ups
No Equipment WOD 200521
3 sets
20 deadbugs
20 bird dogs
20 clamshells each side
rest 3min, then
AMRAP 10:00
5 hollow rocks
10 V-ups
15 push-ups
20 air squats
