FRIYAY 7.31.20

July 30, 2020

 

 

QOD: Mac or PC ?

 

Mob:  

5 min amrap

High plank shoulder tap x 8 each side

Inch worm to push up x 3

DU/SU/Plate Step-Ups x30 

 

Skill: OHD Technique

 

2x5 PVC 

Strict press

Push press

Push jerk

Split jerk

 

Strength: 3 rounds

1 Arm DB Split Jerk/Push Press x5e 

Supine DB Tri Ext x15-20

1 Arm Bicep Hammer Curl x12e  

 

WOD: 20m EMOM 

Version #1: 

Min 1: Push ups x 10-20

Min 2:  DU/SU x 50

Min 3: 2 DB push press x 10

Min 4: DU/SU x 50 

 

Version #2:

Min 1: Inc Push ups x 10

Min 2: 30 SU or Plate Step-Ups 

Min 3: 1 Arm DB Push Press x10e 

Min 4: 30 SU or Plate Step-Ups 

 

 Modifications

  1. Pushups - Inc Pushups 

  2. DU - SU - Plate Step-Ups

  3. 2 DB Push Press - 1 Arm DB Push Press - DB Upright Rows

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