Wednesday 5.20.20 (At Home Workout)

May 19, 2020

 

 

QOD: What restaurant did you get takeout from last?

 

Mob: 

Cat/Camels x20e 

8m AMRAP 

PVC OHD Squat WF/WF Air Squat x10

Wall/Pike Walks/Inchworm Walks x3

SL RDL x5e 

 

Skill: Snatch Tech 

EMOM x5m 

If you have a BB: 

X3 (ak) Power Snatches @ by feel 50-60%

If you have a DB/KB:

X3ea Hang DB Power Snatch 

BW: 

Box Jump x5 or 5e Step-Up + Rem Time Plank 

 

WOD: In a 10m Window

“Diane @ Home”

21-15-9 

BB DL/DB/KB 1 Arm DL*/Backpack Swings*

HSPU/Pike HSPU/HRPU/Inc PU  

Remaining Time Max HSW/WF HS Hold/Bear Crawl Distance 5yd Int (Controlled) 

*If you have DB/KB perform 21ea side 1 Arm DL, 15 ea side 1 Arm DL….etc*

*if you have backpack do double the reps and keep HSPU/PU same (42,30,18)*

 

Fundamentals Version: 

21-15-9 

DB/KB/Backpack Swing 

Incline PU

*Rem Time Bear Crawl Distance x5y Int (Controlled) 

 

Modifications

  1. DL - KB/DB 1 Arm DL - Backpack Swing 

  2. HSPU - Pike HSPU - HRPU - Inc PU 

  3. HSW - WF HS Hold - Bear Crawl

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