200612 Friday

@ the whiteboard

Day 5
WOD 200612

warm-up – Coach’s Choice

A. 5 sets @ 90% effort… rest 1:00 b/t sets
AMRAP 2:00
50 double unders/100 singles
12 alternating db hang clean & jerks
burpees until time expires
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 5 sets @ 90% effort… rest 1:00 b/t sets
200m run
12 Russian kb swings
FLR until time expires
work @ 18:00, 21:00, 24:00, 27:00, 30:00
C. post WOD recovery

Home/Garage Gym Modifications
A. if no jump rope, execute hops or do 45sec of step-ups… if no db, use kb
B. if no kb, use db

OutDoor WOD 200612
Equipment Needed: jump rope, db/kb

A. 5 sets @ 90% effort… rest 1:00 b/t sets
AMRAP 2:00
50 double unders/100 singles
12 alternating db hang clean & jerks
burpees until time expires
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 5 sets @ 90% effort… rest 1:00 b/t sets
200m run
12 Russian kb swings
FLR until time expires
work @ 18:00, 21:00, 24:00, 27:00, 30:00
C. post WOD recovery