Monday 8.17.20

Monday 8.17.20

QOD: Would you work from home all the time if you could?

Supine Knee Tuck x45s ea + Kneeling Side Plank Hold x30s ea

3 Rounds:

30s MB RDL

15s Rest

30s Squat Thrust

15s Rest

30s High Plank w Reach

15s Rest

Skill: Skill: Clean technique

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PC, Squat Clean, Front Squat)

EMOM x5m:

5 Hang Power Cleans (ak) (135/95)(95/75)(75/55)(45/35)(15/PVC)

Rest 2m

EMOM x5m:

5 Front Squats* (135/95)(95/75)(75/55)(45/35)(15/PVC)

*Must be able to clean from ground*

WOD: 12 min AMRAP

Increasing by 2s: 2-4-6-8….

1 person works at a time- go back and forth between exercises- no sharing equipment

Version #1:

2 AM KBS

2 Burpee

2 MB Clean

4 Am KBS

4 Burpee

4 MB Clean

...

Version #2:

2 R KBS

2 Squat Thrust/Mod Burpee

2 MB Squat

4 R KBS

4 Squat Thrust/Burpee

4 MB Squat

...

Modifications:

1. Am KBS - R KBS

2. Burpee - Squat Thrust - Mod Burpee

3. MB Clean - MB Squat - Air Squat