Wednesday 8.19.20

August 18, 2020

 

 

Wednesday 8.19.20 

 

QOD: If you could learn to play an instrument, what would it be?

Warmup:

OHD Squat PVC Hold x30s 

 

EMOM x 9

Min 1: Piriformis stretch x 3 each + in place skips x 6 each

Min 2: 4 snatch balance + 4 ohd squat PVC

Min 3: 12/8 cal assault bike

 

Skill: Snatch Tech 

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

 

EMOM x5m 

1 Power Snatch + 2 Hang Squat Snatch @ (115/95)(95/65)(75/55)(45/35)(15/PVC) 

  • 3 ea way alligator rolls between each set 

 

WOD: 5 Rounds

Version #1: 

30 s Assault Bike

30s Air squat

30 s plank

90 s rest between rounds

 

Version #2: 

30s Assault Bike

30s Air squat

30s Plank 

90s rest between rounds

 

Modifications

  1. AB - Row 

  2. Plank - Kneeling Plank

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