Monday 7.20.20

July 19, 2020

 

 

Mob:

1x10 Press-Ups + 20 Glute Bridges 

 

5 Min AMRAP

Plank w Tap x5e 

Spiderman w Reach x5e

Air squat x 10 w. Pause in hole

 

Clean Tech W/U 

1x5 PVC 

1x5 MB 

  • RDL 

  • Shrug

  • High pull

  • Drop

  • Front squat

  • Full clean

 

Strength: 3 rounds 

DB/KB Situp/BW x12-15 

DB/KB Tempo Goblet Squat x8 (313) 

 

WOD: On a 20 min clock

Version #1:

0-12 AMRAP

30 sit ups

15 MB Cleans 

Rest 12-15

At The 15m Mark 

Run 800 for time

 

Version #2: 

0-12 AMRAP

15 sit ups

15 MB Cleans

Rest 12-15

At The 15m Mark 

Run 400 for time 

 

Modifications:

  1. Situp - Alt BW V-Up 

  2. MB Clean - MB RDL - DB/KB Clean 

  3. Run - Row

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