@ the whiteboard
Day 5
WOD 200605
warm-up – Coach’s Choice
A. “Helen” with a suitcase
3 rounds for time of:
400m loaded carry (24kg/16kg kb)
21 kb swings
12 pull-ups (12 single arm row each arm w/kb)
B. post WOD recovery
No Modifications needed!
No Equipment WOD 200605
AMRAP 20:00 @ 80% effort
50 steps – bear crawl forward
50 air squats
50 step – bear crawl backward
50 sit-ups
Outdoor WOD 200605
warm-up – Coach’s Choice
Equipment Needed: db
A1. 5 goblet squats @ 33X1… rest 30sec, then A2
A2. 6-8 single arm push press… 2sec pause at top of each rep… rest to 3:00 on timer, then back to A1, x 4
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
400m run
20 db power snatch
12 burpees
C. post WOD recovery
