Friday 9.11.20

September 10, 2020

 

 

"Never Forget" 

 

Friday 9.11.20 

 

QOD: Would you rather have to wear sweatpants for the rest of your life or never be able to wear sweatpants again??

 

(8-10m) 

Mob:  

Puppy Dog Stretch x60s 

 

EMOM x 6:

Min 1: 30 DU/SU

Min 2: 15 squat thrust

Min 3: Ring row x 10

 

Skill: Pullup Skill (12-14m) 

3 rounds:

Bar kips x 8

Hollow hold x 10 right into 8 each side alt v up

1 arm Light KB high pull x 5 each

 

*Modifications: HBR x8-10* 

 

EMOM x 5

Kipping pullups 3-5*

 

*Modifications: Seated Band Pulldown x15-20 + Hollow Rocks x10*

 

WOD: 20m AMRAP (22-25m)

Version #1: 

60 DU/SU 

10 burpee over DB

8 each DB hang C&J (50/35) 

6 Strict Pullups

 

*Modifications: SU/PSU, 40/25/35/20, Banded Pullups*

 

Version #2:

30 SU/PSU  

10 Squat Thrust Over DB 

8 each DB hang C&J  

6 Ring Rows

 

 Modifications

  1. DU - SU - PSU 

  2. BODB - STODB - Mod Burp 

  3. DB H C&J - DB PP or DB H Clean - R KBS 

  4. Strict Pullups - Banded Strict Pullups - Ring Rows

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