Day 1
WOD 200525
warm-up – Coach’s Choice
A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2
A2. 8 split stance single arm press each arm… squat every 3min, x 5
(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B1. 8 chainsaw row each arm… no rest b/t B1 & B2
B2. 8 goblet reverse lunges, total reps… B1 every 2min, x 5
(B1 @ 18:00, 20:00, 22:00, 24:00, 26:00)
rest as needed, then C
C. AMRAP 10:00 @ 90% effort
200m run
15 kb swings
10 bjsd
D. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell do goblet squats @ slower tempo
C. if no kb, swing a db… if no box to jump, find something safe to execute step-ups
No Equipment WOD 200525
AMRAP 5:00
10 gorilla burpees
30sec FLR
rest 3min
AMRAP 5:00
10 hrpu
20 mt. climbers
30sec FLR
rest 3min
AMRAP 5:00
1 inchworm (no push-up)
2 lunges
3 squats
4 sit-ups
