FRIYAY 7.31.20
July 30, 2020

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QOD: Mac or PC ?
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Mob: Â
5 min amrap
High plank shoulder tap x 8 each side
Inch worm to push up x 3
DU/SU/Plate Step-Ups x30Â
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Skill: OHD Technique
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2x5 PVCÂ
Strict press
Push press
Push jerk
Split jerk
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Strength: 3 rounds
1 Arm DB Split Jerk/Push Press x5eÂ
Supine DB Tri Ext x15-20
1 Arm Bicep Hammer Curl x12e Â
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WOD: 20m EMOMÂ
Version #1:Â
Min 1: Push ups x 10-20
Min 2:Â DU/SU x 50
Min 3: 2 DB push press x 10
Min 4: DU/SU x 50Â
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Version #2:
Min 1: Inc Push ups x 10
Min 2: 30 SU or Plate Step-UpsÂ
Min 3: 1 Arm DB Push Press x10eÂ
Min 4: 30 SU or Plate Step-UpsÂ
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 Modifications
Pushups - Inc PushupsÂ
DU - SU - Plate Step-Ups
2 DB Push Press - 1 Arm DB Push Press - DB Upright Rows
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