Wednesday 4.22.20 (At Home Workout)
April 21, 2020

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Mob: 3 roundsÂ
Run/Row/Bike x30sÂ
15s RestÂ
BW V-Ups/Alt BW V-Ups x30sÂ
15s RestÂ
Squat Hold x30sÂ
Rest 15sÂ
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Strength: Power Clean + JerkÂ
EMOM x6
BB: 3 Power Clean (fl) + 3 Push JerksÂ
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DB/KB: 3 1 Arm DB/KB Cleans + 3 1 Arm DB/KB Push JerksÂ
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BW: 30s Wall Sits + 30s Air Squats (Rest 1min) so every other minÂ
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WOD: For TimeÂ
400m Run/Row/Bike (30/20)/25 BurpeesÂ
15 Front Squats/KB/DB Goblet Squat/Backpack Squat/Air SquatÂ
800m Run/Row/Bike (60/40)/50 Burpees
20 Pullups/20 ea Arm DB Bent Row/Backpack RowÂ
400m Run/Row/Bike (30/20)/25 BurpeesÂ
15 Front Squats/KB/DB Goblet Squat/Backpack Squat/Air SquatÂ
800m Run/Row/Bike (60/40)/50 Burpees
20 Pullups/20 ea Arm DB Bent Row/Backpack Row
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Modifications
Run - Row - BikeÂ
Front Squat - KB/DB Goblet Squat - Backpack Squat - Air Squat
Pullups - DB 1 Arm Row - Backpack Row