Tuesday 9.1.20

August 31, 2020

 

 

Tuesday 9.1.20 

 

QOD: What time did you go to bed last night?

Mob:

PVC Pipe Pass Throughs x45s Wall Facing OHD Squat Hold x20-30s 

 

3 rounds:

30s DU/SU/PSU 

15s Rest 

30s Snatch Balance 

15s Rest 

30s Russian KBS 

 

Skill: Snatch Technique

1x5 PVC/BB (½ RDL, Shrug, HP, PS, SS, OHDS) 

 

5 sets 

3 Hang Power Snatch* @ 50-60% + 5 PVC OHD Squat + KB Deadbug x5e (heavy) 

 

*Modifications: 3 Hang High Pull/PVC for all movements*

 

Strength: 3 rounds

OHD Squat x8-10 (2s Pause in Hole) @ by feel* + Bar Hang x30-45s (can be replaced with deep squat breathing) 

 

*Modifications: Lighter weight or PVC + Goblet Squat x8-10*

 

WOD: 5 Rounds 

1:30m on/1:30m Rest 

 

Version #1

15 AM KBS 

15 Burpees 

Rem Time Max DU*

 

Version #2: 

15 Russian KBS 

15 Squat Thrusts 

Rem Time Max SU*

 

Modifications

  1. Am KBS - R KBS

  2. Burp - Squat Thrust - Mod Burpee

  3. DU - SU - Plate Step-Ups

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