Saturday 9.19.20

Saturday 9.19.20

QOD: What’s A Movie You Can Practically Quote From Start To Finish? (8-10m)

Mobility:

PVC Pass Through x45s + PVC OHD Squat x10

Dynamic W/U:

Quad Hip Series x10e

Mt Climbers x10e

Spiderman w reach x5e

Crossover Ham Stretch x5e

Knee Tuck x5e

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10

Seal Jacks x10

Skill: Snatch Tech (10-12m)

1x5e PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, SS, OHD Squat)

W/U 2x3

EMOM x 5m

3 Position Power Snacth (ak, bk, fl) @45-55%*

*Modification: 3 Hang Power Snatch (ak) light bar, empty bar, PVC, 5 Hang High Pulls*

WOD: For Time (15-18m)

(15m CAP)

Version #1:

400m Run

18 OHD Squat (75/55)

400m Run

15 OHD Squat

400m Run

12 OHD Squat

400m Run

9 OHD Squat

400m Run

6 OHD Squat

400m Run

3 OHD Squat

400m Run

*Modifications: 45/35 Bar, PVC*

Version #2:

200m Run

18 OHD Squat (45/35)

200m Run

15 OHD Squat

200m Run

12 OHD Squat

200m Run

9 OHD Squat

200m Run

6 OHD Squat

200m Run

3 OHD Squat

200m Run

Modifications

1. Run - Row

2. OHD Squat - Empty Bar - PVC - Goblet Squat - Air Squat