Friday November 3, 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

Revers 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 W7D2

Back Squat

1x4 @ 70%

1x4 @ 75%

1x4 @ 80%

1x4 @ 85%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD

Optional WOD of the Week

9 minutes to complete the following:

Pullups

Box Jumps

2/4/6/8/10/12

Followed by a 500m row

If you finish under 9 mins, record your time.  If not, record the distance into the row you got before time expired. 

F:  ring rows

P1:  chest to bar pullups

P2:  regular pullups

C:  bar muscle ups 1/2/3/4/5/6 instead of pullups; box jump overs