Wednesday 9.16.20

Wednesday 9.16.20

QOD:If Mars was Liveable would you accept a one way ticket there (you can bring family and valuables with you)?

Warmup: (8-10m)

Banded Ankle Traction Stretch x60s ea

3 rounds:

10 Squat Thrust

Lateral Goblet Step-up x5e

BW Alt V-Up x10e

Skill: Hang Clean Tech(8-10m)

1x5e PVC/BB Oly W/U (½ RDL, Shrug, High Pull, PC, SC)

Every 90s for 5 rounds

5 Hang Power Clean (ak) @ 50-55%*

*Modifications: Lighter BB/Empty BB/PVC *

WOD: 16m EMOM (16-20m)

Version #1:

Min 1: 15 Alt Pistols*

Min 2: 12 Burpees to Target

Min 3: 15 Weighted Situps*

Min 4: 12 Burpees to Target

*Modifications: Goblet Rev Lunge*

Version #2:

Min 1: 15 Alt BW Rev Lunge

Min 2: 12 Squat Thrust to Target

Min 3: 15 BW Situps

Min 4: 12 Squat Thrust to Target

Modifications

1. Pistol Squat - Goblet Rev Lunge - BW Rev Lunge - BW Step-Up

2. Burp - Squat Thurst - Mod Burpee

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