@ the whiteboard
Day 3
WOD 200603
warm-up – Coach’s Choice
A. AMRAP 12:00 @ 80-90% effort
10 db power snatches + 6 single arm push press
25 double unders/50 singles
10 db power snatches + 6 single arm push press (opposite arm)
25 double unders/50 singes
30sec FLR
rest 6min, then B
B. AMRAP 12:00 @ 80-90% effort
6 tgu
5 burpees over db/kb
C. post WOD recovery
Home/Garage Gym Modifications
-if no db, use kb and do swings instead of power snatches
No Equipment WOD 200603
30:00 – 6:00 continuous activity @ 80% effort
Choose something you enjoy, and work @ 80% for 30-60min
Suggestions below… (or come up with your own activity!)
-run/jog/walk
-trail run/hike
-cycle/mountain bike
-row/kayak/Stand Up Paddle
-step-ups/burpees
OutDoor WOD 200603
warm-up – Coach’s Choice
Equipment Needed: wall ball, kb, box
A1. 5/5 reverse lunge to press… no rest b/t A1 & A2
A2. 20 alternating golfer’s bends… no rest b/t A2 & A3
A3. 20 unbroken kb swings… rest to 5:00 on timer, then back to A1, x 3
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
10 mbc wall balls (to self)
200m med ball carry
30sec FLR
C. post WOD recovery
