Wednesday 8.5.20

August 5, 2020

 

 

Wednesday 7.29.20 

QOD: Guac or salsa with your chips?

Warmup:

Cat/Camels x20 + 45s ea side Ankle Dorsi-Flexion Stretch 

 

EMOM x6m

Min 1: 5 Box Jumps/5e Box Step-Ups

Min 2: 8e Alt BW Rev Lunge/15 Air Squats 

Min 3: 10e Mt Climbers 

 

Skill: Snatch Tech 

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat) 

 

EMOM x5m 

1 HPS (ak) + 1 Squat Snatch (ak) + 1 OHD Squat @ 50-60% (95/65, 75/55, 45/35, 15/PVC) 

 

Strength: 3 rounds

Goblet Rev Lunge x6-8e 

DB SL Glute Bridge x10e 

Plank w Reach x5e 

 

WOD: For Time 

21-15-9 

Version #1: 

Alt DB Snatch 

1 DB Box Step-Overs 

 

Version #2: 

DB SDHP

1 DB Box Step-Overs

 

Modifications

  1. Alt DB Snatch - DB SDHP

  2. 1 DB BSO - 1 DB BSU - BW BSO

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