Monday 7.27.20

July 26, 2020

 

 

Mob:

Alt Bird Dogs x5e + Side Plank Hold x20s 

 

EMOM x 9

Min 1: Box step up x 5 each or Box jump x 5

Min 2: Plank x 30 s 

Min 3: 3 each side PVC Hip Hinge 

 

Skill: Deadlift Tech

1x5ea on coach call on PVC and Empty barbell

  • ½ rdl

  • ½ rdl to mid shin to DL

 

Strength: 3 rounds 

10 Empty Barbell Deadlifts with pause Mid shin for each one

15 each side Plank hip raises

20 Alt 1 DB Rev Lunge (10e) 

 

WOD: 5 RFT 

Version #1:

10 DB hang clean and Jerks

20 Box jump or step up

 

Version #2: 

10 DB Swings 

20 Box Step-Ups 

 

Modifications:

  1. DB Clean and Jerks - DB Hang Clean - DB Swing 

  2. Box Jumps - BSU  

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