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 

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

2. Pullups - DB 1 Arm Row - Backpack Row