@ the whiteboard
Day 4
WOD 200604
warm-up – Coach’s Choice
A. 90sec @ 90% effort, rest 90sec b/t sets… barbells nte 135/95
@ 0:00 – 12 deadlifts + lunges in space until time expires
@ 3:00 – 9 hang power cleans + inchworms in space until time expires (no push-up)
@ 6:00 – 6 push jerks + burpees in space until time expires
rest to 12:00 on your timer, then B
B. AMRAP 18:00 @ 90% effort
12 deadlifts + lunges @ 100% reps from “A”
9 hang power cleans + inchworms @ 100% reps from “A”
6 push jerks + burpees @ 100% reps from “A”
C. post WOD recovery
Home/Garage Gym Modifications
-if no barbell, use db or kb and execute single arm activity, same rep scheme both sides
No Equipment WOD 200604
3-5 sets @ 80-90% effort
1:00 – gorilla burpees
1:00 – step-ups/bjsd
1:00 – push-up shoulder taps
1:00 – speed skaters
1:00 – FLR
3:00 rest
