Saturday 9.19.20

September 19, 2020

 

 

Saturday 9.19.20

 

QOD: What’s A Movie You Can Practically Quote From Start To Finish?  (8-10m) 

 

Mobility: 

PVC Pass Through x45s + PVC OHD Squat x10 

 

Dynamic W/U:

Quad Hip Series x10e 

Mt Climbers x10e 

Spiderman w reach x5e 

Crossover Ham Stretch x5e

Knee Tuck x5e 

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10 

Seal Jacks x10 

 

Skill: Snatch Tech  (10-12m) 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, SS, OHD Squat) 

W/U 2x3 

 

EMOM x 5m

3 Position Power Snacth (ak, bk, fl) @45-55%*

 

*Modification: 3 Hang Power Snatch (ak) light bar, empty bar, PVC, 5 Hang High Pulls*

 

WOD: For Time  (15-18m) 

(15m CAP) 

Version #1: 

400m Run

18 OHD Squat (75/55) 

400m Run

15 OHD Squat

400m Run

12 OHD Squat

400m Run

9 OHD Squat

400m Run

6 OHD Squat

400m Run

3 OHD Squat

400m Run

 

*Modifications: 45/35 Bar, PVC*

 

Version #2: 

200m Run

18 OHD Squat (45/35) 

200m Run

15 OHD Squat

200m Run

12 OHD Squat

200m Run

9 OHD Squat

200m Run

6 OHD Squat

200m Run

3 OHD Squat

200m Run

 

Modifications

  1. Run - Row 

  2. OHD Squat - Empty Bar - PVC - Goblet Squat - Air Squat

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