Day 1
WOD 200601
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10 clean grip deadlifts
odds – 15 hrpu
B. EMOM 8:00
evens – 4 front rack lunges + 4 front squats
odds – 1-5 wall climbs – OR – 5 inchworm push-ups
C. EMOM 8:00
evens – 3 squat cleans
odds – 5-10 hspu – OR – 10 feet elevated push-ups
D. EMOM 8:00
evens – 1 power clean + 5 push jerks
odds – 30sec hold… inversion – OR – FLR
E. post WOD recovery
Home/Garage Gym Modifications
-if no barbell, us db or kb and execute single arm activity, same rep scheme per side
No Equipment WOD 200601
400m walking lunges
*10 push-ups + 10 sit-ups every 20 lunges
OutDoor WOD 200601
warm-up – Coach’s Choice
Equipment Needed: dumbbell, box, jump rope, be prepared to run
A. EMOM 8:00
evens – 16-20 alternating single arm db sdhp
odds – 12-15 bjsd/step-ups
immediately upon completion of 4th set, carry the db around the farmer’s carry loop
rest to 12:00 on timer, then B
B. 5 sets @ 80-90% effort… capped @ 18:00
50 double unders/100 singles
10/10 db hang clean & jerks
200m run
15 goblet squats
C. post WOD recovery
