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Wednesday 8.19.20


Wednesday 8.19.20

QOD: If you could learn to play an instrument, what would it be?

Warmup:

OHD Squat PVC Hold x30s

EMOM x 9

Min 1: Piriformis stretch x 3 each + in place skips x 6 each

Min 2: 4 snatch balance + 4 ohd squat PVC

Min 3: 12/8 cal assault bike

Skill: Snatch Tech

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

EMOM x5m

1 Power Snatch + 2 Hang Squat Snatch @ (115/95)(95/65)(75/55)(45/35)(15/PVC)

  • 3 ea way alligator rolls between each set

WOD: 5 Rounds

Version #1:

30 s Assault Bike

30s Air squat

30 s plank

90 s rest between rounds

Version #2:

30s Assault Bike

30s Air squat

30s Plank

90s rest between rounds

Modifications

  1. AB - Row

  2. Plank - Kneeling Plank

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