Friyay 8.21.20

August 20, 2020

 

 

 

Friday 8.21.20 

 

QOD: Hamburger or Hot Dog?

Mob:  

Piriformis Stretch x30s ea 

 

6m AMRAP 

5 each leg box step up or box jump

Low squat hold x 30 s

Alt KB dead bug x 5 each

 

Skill: Squat Technique

On coach

1x 10 each

Air squat

DB Goblet Squat 

PVC back squat

BB back squat

 

Strength:4 rounds

BB back squat x 8 (slightly heavier than two weeks prior)

30 s each side side plank + 10 hip lifts

 

WOD: 15m EMOM 

Version #1: 

Min 1:Cal row (18/15)

Min 2: 10 Burpee over the rower

Min 3: 2 DB box step up x 10

 

Version #2:

Min 1:Cal row (15/12)

Min 2: 10 Squat Thrust over the rower

Min 3: 1 DB box step up/BW Step-Over x 10

 

 Modifications

  1. Cal Row - Cal Bike 

  2. BOTR - STOTR 

  3. 2 DB BSO - 1 DB BSO - BW BSO

Share on Facebook
Share on Twitter
Please reload

Featured Posts

5 Tips to Deadlift 700lbs

August 5, 2019

1/5
Please reload

Recent Posts

September 25, 2020

September 25, 2020

September 23, 2020

September 22, 2020

September 21, 2020

September 21, 2020

September 19, 2020

September 17, 2020

September 17, 2020

September 15, 2020

Please reload

Archive
Please reload

Search By Tags