Friday 9.4.20

September 3, 2020

 

 

Friday 9.4.20 

 

QOD:If you could shop for free at one store, which one would you choose? 

 

Mob:  

PVC Clean Grip Stretch x30s ea + 30s PVC FS Hold 

 

3 Rounds 

X5 Shrug 

X5 High Pull 

X5 Power Clean 

X5 Front Squat 

10/8 Cal AB 

 

Skill: Clean Technique

BB W/U Series 1x3e 

 

5 Rounds (12m Time Limit) 

1 Power Clean (Fl) + 1 Hang Squat Clean (bk) + 2 Front Squats @ 60-65%*

 

Rest as needed

 

*Modifications: 3 Hang Power Cleans + 3 Front Squats*

 

Strength: 3 sets

2 KB Front Squat x8-10*

KB RDL x12-15 

Side Plank Holds x20s ea + 10 Hip Lifts 

 

*Modifications: Goblet Squat, Goblet Squat to Box*

 

WOD: For Time 

Version #1: 

30-20-10

Wall Balls (20/14)*

15-10-5

Cal AB 

 

*20/14, 14/10, 10/8*

 

Version #2:

5 Rounds 

10 Wall Balls 

10 Cals AB  

 

 Modifications

  1. WB - Lighter Weight - Lower Target - MB Cleans 

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