Saturday 8.22.20

August 21, 2020

 

 

Saturday 8.22.20

 

QOD: Sweater, Sweatshirt, or Hoodie?

Mobility: 

Prone Scorpion Rock x5e  +Supine Leg Swing x5e 

 

3 rounds: 

30s Pushup/Kneeling PU to Inchworm 

30s Hollow Body Rocks 

30s 1 Arm Banded OHD Press 

30s Rest 

 

Skill: Handstand Tech 

EMOM x 6

1: Pike walk x 3 + 3 each side shoulder tap

2: Hollow to v up/Suitcase Crunch x 30s

 

Strength: 3 Rounds 

3 Point Pushup x6-8e (Can add Weight Use a Plate) 

2 Arm DB BTN* Tri Ext x12-15 

Band Spread x20 

 

*Behind the Neck* (Click Here for Link to Video) 

 

WOD: 5 RFT 

Version #1: 

35 sit ups

7 Handstand Push ups (strict Pike)

5 each arm DB hang Clean and jerk

 

Version #2: 

25 sit ups/Alt V-Ups 

7 HRPU/Inc PU 

5 each arm DB hang Clean and jerk 

 

Modifications

  1. Situps - Alt BW V-Ups 

  2. Pike HSPU - HRPU - Inc PU 

  3. DB C&J - DB Clean 

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