Friday November 10, 2023

Warmup

1:30 bike/row

Side shuffle (down & back)

10 cossack squats

Walking quad stretch with reach (down)  https://www.youtube.com/watch?v=IfPJusD37WE

Reverse lunge (back)

10 air squats

Walking knee pulls (down) https://www.youtube.com/watch?v=0TbiswLwSAc

5 inchworms + 10 duck walks (back)

10/way leg swings

1:00 deep squat hold

Mobility

10 squat to stands

:20/side samson stretch

:30 downward dog

10 shin switches

Skill/Strength

Hatch W8D2

Back Squat

2x5 @ 65%

3x5 @ 70%

Front Squat

4x5 @ 60%

WOD

Optional WOD of the Week

AMRAP 9:

12/9 cal row/bike/ski

9 pushups

6 toes to bar

F:  box pushups; 12 situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  6 handstand pushups

Modify the toes to bar by doing GHD situps.

Switch it up from Monday by doing a different cal variation.