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Monday 8.24.20


Monday 8.24.20

QOD: What did you miss most about the gym?

Press-Ups x10 + 2 Leg Glute Bridge x20

7m AMRAP

PVC clean shrugs x5

PVC clean high pull x 5

PVC power cleans x 5

Goblet squat light x 10

Box Jumps/Step-Ups x 5

Skill: Clean Deadlift

1x5 PVC/BB Oly W/U (½ RDL, ½ RDL to Bk, RDL to Fl)

EMOM x5m:

Clean DL w Pause BK x5 @ RPE 6-7

  • 5e Alt Bird Dog between sets

WOD: 19 min AMRAP

Version #1:

300m Run

15 Alt KB Cleans

15 KB Situps

15 Box Jump Overs

Version #2:

200m Run/Row

10 KB Swings

10 Situps

10 Box Step-Ups

Modifications:

  1. Run - Row

  2. Alt KB Clean - KBS

  3. KB Situp - Situp - Alt BW V-Up

  4. BJO - BSO

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