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FRIYAY 7.31.20


QOD: Mac or PC ?

Mob:

5 min amrap

High plank shoulder tap x 8 each side

Inch worm to push up x 3

DU/SU/Plate Step-Ups x30

Skill: OHD Technique

2x5 PVC

Strict press

Push press

Push jerk

Split jerk

Strength: 3 rounds

1 Arm DB Split Jerk/Push Press x5e

Supine DB Tri Ext x15-20

1 Arm Bicep Hammer Curl x12e

WOD: 20m EMOM

Version #1:

Min 1: Push ups x 10-20

Min 2: DU/SU x 50

Min 3: 2 DB push press x 10

Min 4: DU/SU x 50

Version #2:

Min 1: Inc Push ups x 10

Min 2: 30 SU or Plate Step-Ups

Min 3: 1 Arm DB Push Press x10e

Min 4: 30 SU or Plate Step-Ups

Modifications

  1. Pushups - Inc Pushups

  2. DU - SU - Plate Step-Ups

  3. 2 DB Push Press - 1 Arm DB Push Press - DB Upright Rows

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