Saturday 9.5.20

September 4, 2020

 

 

Saturday 9.5.20
 

QOD: What’s Your Favorite Condiment?

Mobility: 

Low Pushup/Kneeling Low Pushup Hold x20s + Prone Pec Stretch x30s ea 

 

6m EMOM 

Min 1: ST Arm Banded Pulldowns x15-20 

Min 2: High Ring Support/High Pushup Hold x20-30s 

Min 3: 10-12 Squat Thrust 

 

Skill: Ring MU technique

3 rounds: 

False Grip ring row x 8

BW transition x 5

Hollow to alt v up x 8 each

 

5 rounds:

Seated Strict MU Transition (Band if Necessary)* x3 

 

Rest as needed

 

*Modification - Strict MU Transition from Feet*

 

WOD: 18m AMRAP 

Version #1: 

6 Strict Chin-Ups 

8 Ring Dips 

10 Alt KB Snatch (5e)*

12 Burpees

 

*55/35, 45/25, 35/20*

 

Version #2: 

6 Underhand Ring Row 

8 Box Dips 

10 Alt KB Hang Snatch (5e) 

12 Squat Thrust 

 

Modifications

  1. Chin-ups - Banded Chin-Up - Underhand Ring Row 

  2. Ring Dips - Banded Ring Dips - Box Dips 

  3. Lat KBS - Hang Alt KBS - Hang Alt KB High Pull 

  4. Burpee - Squat Thrust - Mod Burpee

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