12.6.19 Friyay

December 6, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB Piriformis/Calves/Feet x2m 

Banded Knee Tucks x45s ea 

 

(When was the last time you laughed so hard tears came to your eyes?)

 

3 Rounds

X Band Walks x20y 

KB Deadbug holds x30s ea 

 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

 

W/U: 3 Sets x1 PC (40% 50%, 60%) 

 

EMOM x5m

2 Hang Squat Snatch (ak, bk)

(@ 60-65%)

 

Strength: Back Squat

3x5 @ RPE 7 + High Tension Plank x30s 

 

WOD: A Rock and a Hard Place

5m AMRAP

Partner 1: Max Cal Assault Bike

Partner 2: 15 Wall Ball (20/14)

 

*Switch after partner 2 completes 15 wall balls

*Score is TOTAL reps of wall balls + calories

 

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