Wednesday 8.5.20

Wednesday 7.29.20

QOD: Guac or salsa with your chips?

Warmup:

Cat/Camels x20 + 45s ea side Ankle Dorsi-Flexion Stretch

EMOM x6m

Min 1: 5 Box Jumps/5e Box Step-Ups

Min 2: 8e Alt BW Rev Lunge/15 Air Squats

Min 3: 10e Mt Climbers

Skill: Snatch Tech

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

EMOM x5m

1 HPS (ak) + 1 Squat Snatch (ak) + 1 OHD Squat @ 50-60% (95/65, 75/55, 45/35, 15/PVC)

Strength: 3 rounds

Goblet Rev Lunge x6-8e

DB SL Glute Bridge x10e

Plank w Reach x5e

WOD: For Time

21-15-9

Version #1:

Alt DB Snatch

1 DB Box Step-Overs

Version #2:

DB SDHP

1 DB Box Step-Overs

Modifications

1. Alt DB Snatch - DB SDHP

2. 1 DB BSO - 1 DB BSU - BW BSO