Monday 8.17.20

August 16, 2020

 

 

Monday 8.17.20 

QOD: Would you work from home all the time if you could?

Supine Knee Tuck x45s ea + Kneeling Side Plank Hold x30s ea 

 

3 Rounds: 

30s MB RDL 

15s Rest 

30s Squat Thrust 

15s Rest 

30s High Plank w Reach 

15s Rest 

 

Skill: Skill: Clean technique

1x5 PVC/BB Oly W/U (½ RDL, Shrug, HP, PC, Squat Clean, Front Squat) 

 

EMOM x5m: 

5 Hang Power Cleans (ak) (135/95)(95/75)(75/55)(45/35)(15/PVC) 

 

Rest 2m 

 

EMOM x5m:

5 Front Squats* (135/95)(95/75)(75/55)(45/35)(15/PVC) 

 

*Must be able to clean from ground*

 

WOD: 12 min AMRAP

Increasing by 2s: 2-4-6-8….

1 person works at a time- go back and forth between exercises- no sharing equipment

 

Version #1:

2 AM KBS

2 Burpee 

2 MB Clean 

4 Am KBS 

4 Burpee

4 MB Clean

...

 

Version #2: 

2 R KBS

2 Squat Thrust/Mod Burpee

2 MB Squat  

4 R KBS 

4 Squat Thrust/Burpee

4 MB Squat 

...

 

Modifications:

  1. Am KBS - R KBS 

  2. Burpee - Squat Thrust - Mod Burpee 

  3. MB Clean - MB Squat - Air Squat

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