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Wednesday 5.20.20 (At Home Workout)


QOD: What restaurant did you get takeout from last?

Mob:

Cat/Camels x20e

8m AMRAP

PVC OHD Squat WF/WF Air Squat x10

Wall/Pike Walks/Inchworm Walks x3

SL RDL x5e

Skill: Snatch Tech

EMOM x5m

If you have a BB:

X3 (ak) Power Snatches @ by feel 50-60%

If you have a DB/KB:

X3ea Hang DB Power Snatch

BW:

Box Jump x5 or 5e Step-Up + Rem Time Plank

WOD: In a 10m Window

“Diane @ Home”

21-15-9

BB DL/DB/KB 1 Arm DL*/Backpack Swings*

HSPU/Pike HSPU/HRPU/Inc PU

Remaining Time Max HSW/WF HS Hold/Bear Crawl Distance 5yd Int (Controlled)

*If you have DB/KB perform 21ea side 1 Arm DL, 15 ea side 1 Arm DL….etc*

*if you have backpack do double the reps and keep HSPU/PU same (42,30,18)*

Fundamentals Version:

21-15-9

DB/KB/Backpack Swing

Incline PU

*Rem Time Bear Crawl Distance x5y Int (Controlled)

Modifications

  1. DL - KB/DB 1 Arm DL - Backpack Swing

  2. HSPU - Pike HSPU - HRPU - Inc PU

  3. HSW - WF HS Hold - Bear Crawl

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