Monday 11.30.20

Monday 11.30.20 At Home Workout

QOD: Would you rather create your own holiday or a new sport?

Mob: SB Infras + SB Pecs x30s ea

6 min AMRAP

5 Inchworm w Pushup

5 ea Spider mans w. reach

5 ea high plank w. Shoulder tap

5 Box jump (or step up)

Skill: HSPU Skill

3 rounds:

15 s hollow hold

30 s super man hold w. Hands pressed against wall

9m EMOM

Min 1: wall facing/pike hold x 30s

Min 2: Strict HSPU x 3-5/strict pike x 3-5/strict press x 5-8 each arm

Min 3: Rest

WOD: 12m AMRAP

10 HSPU

10 Box Jump

10 Pullup

10 1 DB Box Step-Up

Post-Strength: 3-4 Rounds

30s Band Tri Ext

30s Band Bicep Curls

30s Band Spreads

Modifications

1. HSPU-pike HSPU-HRPU

2. BJ - BSU

3. Pullup- ring row-bent over row

4. DB BSU - BW BSU