Wednesday 9.16.20

September 15, 2020

 

 

Wednesday 9.16.20 

 

QOD:If Mars was Liveable would you accept a one way ticket there (you can bring family and valuables with you)?

 

Warmup: (8-10m) 

Banded Ankle Traction Stretch x60s ea 

 

3 rounds: 

10 Squat Thrust 

Lateral Goblet Step-up x5e 

BW Alt V-Up x10e 

 

Skill: Hang Clean Tech(8-10m) 

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

 

Every 90s for 5 rounds 

5 Hang Power Clean (ak) @ 50-55%*

 

*Modifications: Lighter BB/Empty BB/PVC *

 

WOD: 16m EMOM (16-20m) 

Version #1: 

Min 1: 15 Alt Pistols*

Min 2: 12 Burpees to Target 

Min 3: 15 Weighted Situps*

Min 4: 12 Burpees to Target 

 

*Modifications: Goblet Rev Lunge* 

 

Version #2: 

Min 1: 15 Alt BW Rev Lunge

Min 2: 12 Squat Thrust to Target 

Min 3: 15 BW Situps

Min 4: 12 Squat Thrust to Target 

 

Modifications

  1. Pistol Squat - Goblet Rev Lunge - BW Rev Lunge - BW Step-Up 

  2. Burp - Squat Thurst - Mod Burpee

  3. Weighted Situp - BW Situp - Alt BW V-Up

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