Wednesday 8.12.20

August 12, 2020

 

 

 

Wednesday 8.12.20 

 

 

QOD:  You’re at a fancy restaurant, do you get surf or turf? (no combo)?

Warmup:

½ Kneel Ankle Dorsi-Flex Stretch x30s ea  

 

Dynamic W/U 

Single leg GB x10e

Double leg GB x10

Spiderman w/ reach

Hip series x5e (fire hydrant, straight leg scorpion, backwards rotations)

MT climbers x10e (w/ pause)

Pushup to Inchworm x5

Knee tuck to toe touch x5e 

Rev Lunge x5e 

Jumping jack series x10e Regular + Crossover Jacks 

 

Strength: 4 rounds

Renegade row (No Pushup)/Bent 1 Arm Row x 10ea

2 DB strict press/1/2 Kneel 1 DB Strict Press x 10/10e

Bird dog to Crunch x 10 each side

 

WOD: 20m AMRAP 

Version #1: 

Max Pushups

400 M run

 

Version #2: 

Max Kneeling Pushups 

Run/Row 300m 

 

Modifications

  1. Pushups - Inc Pushups 

  2. Run - Row

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