Day 4
WOD 220623
Repeat WOD 210909
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete workload on apparatus of choice… 90% aerobic effort
5:00 work, 1:00 rest
3:00 work, 1:00 rest
1:00 work, 1:00 rest
1:00 work, 1:00 rest
3:00 work, 1:00 rest
5:00 work, finished
B. ROMWOD
Optional FBB for Open Gym
A1. 5 kang squats @ slow tempo… rest 30sec, then A2
A2. 5 weighted push-ups w/2sec pause at bottom and top of each rep… rest 30sec, then A3
A3. 30sec side bridge each side… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 8 goblet split squats… rest to top of minute, then B2
B2. 6-8 chest supported db row… rest to top of minute, then B3
B3. 8-10 weighted back extensions… rest 2min, then back to B1, x 3
