200514- “The Secret Window”

May 14, 2020

 

Full Equipment WOD
1.)
Back Squat 5x5 @ 65-70%
2.)
3 rounds:
From 0:00-3:00
run 400m
*in remaining time complete max push-ups*
From 3:00-6:00
Run 400m
*in remaining time complete max walking lunge*
Rest 2 min between rounds

Score=total reps of pushups and lunges
*Sub run for 20/15 cal bike or row

Minimum Equipment WOD
1.)
DB or KB Goblet Squat 5x10
2.)
3 rounds:
From 0:00-3:00
run 400m
*in remaining time complete max push-ups*
From 3:00-6:00
Run 400m
*in remaining time complete max walking lunge*
Rest 2 min between rounds

Score=total reps of pushups and lunges

No equipment WOD
1.)
Tempo Air Squat 5x5 (8 seconds down, stand fast)
2.)
3 rounds:
From 0:00-3:00
run 400m
*in remaining time complete max push-ups*
From 3:00-6:00
Run 400m
*in remaining time complete max walking lunge*
Rest 2 min between rounds

Score=total reps of pushups and lunges

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