Friyay 8.21.20

Friday 8.21.20

QOD: Hamburger or Hot Dog?

Mob:

Piriformis Stretch x30s ea

6m AMRAP

5 each leg box step up or box jump

Low squat hold x 30 s

Alt KB dead bug x 5 each

Skill: Squat Technique

On coach

1x 10 each

Air squat

DB Goblet Squat

PVC back squat

BB back squat

Strength:4 rounds

BB back squat x 8 (slightly heavier than two weeks prior)

30 s each side side plank + 10 hip lifts

WOD: 15m EMOM

Version #1:

Min 1:Cal row (18/15)

Min 2: 10 Burpee over the rower

Min 3: 2 DB box step up x 10

Version #2:

Min 1:Cal row (15/12)

Min 2: 10 Squat Thrust over the rower

Min 3: 1 DB box step up/BW Step-Over x 10

Modifications

1. Cal Row - Cal Bike

2. BOTR - STOTR

3. 2 DB BSO - 1 DB BSO - BW BSO