Saturday 8.8.20

August 7, 2020

 

 

Saturday 8.8.20
QOD: Blanket or Sheets?

 

Mobility: 

PVC front rack stretch x 1 mi each side as a group

 

5m AMRAP 

KB RDL to DL x10 

1 Arm KB FR Squat x8e 

KB Deadbug x5e 

 

Skill: Clean Tech 

1x5 PVC/BB  Oly W/U (½ RDL, Shrug, High Pull, PC, SC, FS) 

 

EMOM x 5

3 Position Power Clean (ak,bk,fl) @ 50-60% or (115/75, 75/55, 45/35)

 

WOD: 5 RFT (Midline Madness) 

Version #1: 

20 R KBS 

20 Straight leg sit up

20 (10 ea arm) 1 arm KB front squat

10 Toe to KB

 

Version #2: 

10 R KBS 

10 Straight leg sit up

10 Goblet Squat 

10 Knee Raise to KB 

50 SU/PSU 

 

Modifications

  1. KBS - MB Slam 

  2. St Leg Situp - Alt BW V-Up 

  3. 1 Arm KB FR Squat - Goblet Squat - Air Squat 

  4. T2KB - KRTKB 

  5. SU - PSU

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