Wednesday 7.15.20

July 14, 2020

Wednesday 

 

 

 

 

QOD:  Bacon, Ham, or Sausage? 

Mob: 

3 rounds: 

30s Line Overs 

15s Rest 

30s Rev Lunge 

15s Rest 

30s Plank 

 

Skill: Clean technique on PVC

2x5e 

  • ½ rdl

  • Shrug

  • High pull

  • Front squat

  • Power clean

  • Squat clean

 

3 rounds:

PVC squat cleans w. Pause in hole x 5 

DB Goblet Rev Lunge/BW Rev Lunge x6e

Superman hold x 30s

Wgt glute bridge x 20

 

WOD: For Time (20m CAP) 

CrossFit Version: 

100 DU 

50 Air Squats 

50 Situps 

80 DU 

40 Air Squats 

40 Situps 

60 DU 

30 Air Squats 

30 Situps 

40 DU/SU 

20 Air Squats 

20 Situps 

20 DU/SU 

10 Air Squats 

10 Situps 

Fundamentals Version: 5 RFT 

50 SU/Line Overs

25 Air Squats

25 Situps/Alt V-Ups

 

Modifications

  1. DU - SU - PSU - Line Overs 

  2. Air Squats - Box/Chair Squat 

  3. Situp - Alt V-Up

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