Monday 8.31.20

August 30, 2020

 

 

Monday 8.31.20 

 

QOD: What was the best part of your weekend?

SB Infras x30s ea + Pec 30s ea 

 

9m AMRAP 

KB Arm Bar Hod x30s ea 

Tempo Pushup/Kneeling Pushup into Inchworm x5 (321) 

Jog 200m 

 

Skill: Handstand Pushup Skill 

Part 1: 

Free Standing or Wall Facing Hold x30s *

Hollow Hold x20s 

Superman Hold x20s 

 

*Modifications: Pike/Kneeling Pike/Plank w Tap x30s*

 

Part 2: 

5m EMOM3

3-6 Strict HSPU*

 

*Modifications: 45lb + Pad/Pike HSPU/Kneeling Pike HSPU/DB Strict Press x8-10*

 

WOD: 15 min AMRAP

Ascending Each Round 

Version #1:

400 m run

5 yd hs walk*

400 m run

10 yd hs walk

400 m run

15 yd hs walk…..

 

*HS walk → wall walks increasing by 2 each round

 

Version #2: 

200m Run/Row 

5 Pushup to Inchworm Walk 

200m Run/Row 

10 Pushup to Inchworm Walk 

200m Run/Row 

15 Pushup to Inchworm Walk ….

 

Modifications:

  1. Run - Row 

  2. HSW - Wall Walk x2 (inc by 2 each round) - Pike Walk - Pushup to Inchworm

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