Friyay 9.18.20

September 17, 2020

Friday 9.18.20 

 

QOD: Would you rather give up bathing for a month or give up the internet for a month? (8-10m) 

 

 

Mob:  

Press-Ups x10 + Alt Bird Dog x5e 

 

EMOM x 6:

Min 1: 10 Squat Thrust 

Min 2: 15 Russian KB Swing 

Min 3: 10/8 Cal AB 

 

Skill: Deadlift Skill (10-12m) 

1x5e PVC HH, PVC RDL to DL, KB RDL to DL, BB RDL to DL 

W/U 2-3x3 work up to %

 

EMOM x 6m

Min 1: 5 Deadlift w Chain @ 60-65% 

Min 2: KB Deadbug x20s ea

 

*Modifications: KB RDL to DL x8-10*

 

WOD: For Time (18-20m)

Version #1: 

Buy In 50 Burpees 

 

4 Rounds: 

20 AKBS (55/35) 

15/10 Cal AB 

 

Cash Out 50 Burpees 

 

*Modifications: 45/25 KB, 12/8 Cal AB*

 

Version #2:

Buy In 25 Burpees or Squat Thrust

 

4 Rounds: 

15 R KBS  

10/8 Cal AB 

 

Cash Out 25 Burpee or Squat Thrust 

 

 Modifications

  1. Burp - Squat Thrust - Mod Burp 

  2. AKBS - R KBS 

  3. Cal AB - Cal Row

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