• AP Coach

Wednesday 4.22.20 (At Home Workout)


Mob: 3 rounds

Run/Row/Bike x30s

15s Rest

BW V-Ups/Alt BW V-Ups x30s

15s Rest

Squat Hold x30s

Rest 15s

Strength: Power Clean + Jerk

EMOM x6

BB: 3 Power Clean (fl) + 3 Push Jerks

DB/KB: 3 1 Arm DB/KB Cleans + 3 1 Arm DB/KB Push Jerks

BW: 30s Wall Sits + 30s Air Squats (Rest 1min) so every other min

WOD: For Time

400m Run/Row/Bike (30/20)/25 Burpees

15 Front Squats/KB/DB Goblet Squat/Backpack Squat/Air Squat

800m Run/Row/Bike (60/40)/50 Burpees

20 Pullups/20 ea Arm DB Bent Row/Backpack Row

400m Run/Row/Bike (30/20)/25 Burpees

15 Front Squats/KB/DB Goblet Squat/Backpack Squat/Air Squat

800m Run/Row/Bike (60/40)/50 Burpees

20 Pullups/20 ea Arm DB Bent Row/Backpack Row

Modifications

  1. Run - Row - Bike

  2. Front Squat - KB/DB Goblet Squat - Backpack Squat - Air Squat

  3. Pullups - DB 1 Arm Row - Backpack Row

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