Saturday 9.12.20

September 11, 2020

 

 

Saturday 9.12.20

 

QOD: What’s your favorite car that you’ve owned? (8-10m) 

 

Mobility: 

Kneeling Rocking Wrist Stretch x45s 

 

7 Min AMRAP

PVC front squats x 10

Spiderman w Reach x5e 

200 yd run 

 

Skill: Clean Tech  (10-12m) 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, HP, PC, SC, FS) 

EMOM x 8

1 Squat clean from floor+1 hang squat clean + 2 Front squats

 

WOD: 10 Rounds for Time    (15-18m) 

(15m CAP) 

Version #1: 

10 Wallballs (20/14) 

10 Sit up

100 yd sprint

 

*Modifications: 20/14 - 9ft/8ft, 14/10, 10/8, 100m Row*

 

Version #2: 

10 Air Squats 

10 Sit up

100 yd sprint

 

Modifications

  1. WB - Goblet Squat - Air Squat 

  2. Situp - Alt BW V-Up 

  3. Run - Row

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