Monday 9.7.20

September 7, 2020

 

 

Monday 9.7.20 

 

QOD: Do you enjoy the taste of Coffee (Y/N/Depends)?

 

PVC Pass Throughs x45s + Press-Ups x10 

 

5 min AMRAP

10 KB rdl 

5 PVC shrug 

5 PVC high pull

5 PVC power snatch

10 squat therapy

 

Skill: Snatch Skill 

EMOM x5m 

3 Hang Squat Snatch (Pocket Snatch) @ 40-50%*

 

*Modifications: 3 Hang Power Snatch (Pocket) or 3 Hang High Pull + 3 OHD Squat*

 

Strength: 3 sets

BB Back Squat x6-8 @ by feel + Banded Deadbug x5e 

 

*Modifications: Light BB or Light Weight - focus is full ROM*

 

WOD: 12m EMOM 

Version #1:

Min 1: Cal Row (18/15)* 

Min 2: Alt DB Snatch x15 

Min 3: Alt DB Rev Lunge x15 

Min 4: Rest 

 

*Cal Row (15/12, 12/10)*

 

Version #2: 

Min 1: Cal Row (10/8) 

Min 2: Alt DB Hang Snatch x10-15 

Min 3: Alt BW Rev Lunge x10-15 

Min 4: Rest 

 

Modifications:

  1. Row - Bike 

  2. Alt DBS - Alt Hang DBS - SDHP

  3. DB Rev Lunge - BW Rev Lunge - Step-Up 

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