Wednesday 4.15.20 (At Home Workout)

April 14, 2020

 

 

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

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