Thursday 9.3.20

September 2, 2020

 

 

Thursday 9.3.20 

 

QOD:Pop, Rap, or Rock?

Mob: 

Calf Stretch x30s ea 

 

8m AMRAP 

5 Box Jumps/5e Box Step-Ups 

15 Banded ST Arm Lat Pulldown 

Superman Rocks x20 

 

Skill:  Pullup Skill

11 min EMOM

Min 1-5: 6-8 Bar Kips + 10 Hollow Body Rocks*

Min 6: Rest

Min 7-11: 6-8 Strict Pull ups*

 

*Modifications: Banded Strict Pullups, Banded Lat Pulldown x15*

 

WOD: 12m AMRAP 

Version #1: 

4 T2B 

8 DB Push Jerk (4e side) 

12 Box Jump overs

 

Version #2: 

4 Knee Raise

8 DB Push Press (4e side) 

12 Box Step-Overs

 

Modifications

  1. T2B - Knee to Elbow - Strict Knee Raise - T2KB 

  2. DB Push Jerk - DB PP - DB 1 Arm High Pull 

  3. BJO - BSO

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