Wednesday 4.15.20 (At Home Workout)

Mob: 6m EMOM

Min 1: Close Stance Squat Hold x30s

Min 2: Bar Kips x10 or 10 Hollow Body + 10 Superman

3 rounds

3 Shrugs + 3 High Pulls + 3 Power Cleans BB/PVC/Broomstick

Weighted Plank x45-60s

Strength: 3 Sets

BB Front Squat x6-8/KB/DB 1 Arm Front Squat x8e/Backpack Front Squat x16

Rest as needed

WOD: 14m AMRAP

50 Cal Row/Bike/500m Run

40 T2B/T2KB/DB/Toe to Pole

30 BB Power Clean (light)/DB/KB Clean/Backpack Clean

20 Alt Pistols/BW Rev Lunges/BW Step-Ups

Modifications

1. Row - Bike - Run 500m

2. T2B - T2KB/DB - Toe to Pole

3. Power Clean - DB/KB Power Clean - Backpack Clean

4. Alt Pistol - Rev Lunge - BW Step-Ups