Friday October 13, 2023

Warmup

1:30 bike/row

10/way Monster walks

10 Cossack Squats

10/side Fire hydrants

10 Bird dogs

10 Glute bridges

1:00 Deep squat hold

Mobility

10 Squat to stands

:20/side Samson stretch

:30 Downward dog

10 Shin switches

Skill/Strength

Hatch W4D2

Back Squat

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

1x8 @ 80%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD

Optional WOD of the Week

25 burpees

25 pullups

25 box jumps

25 DB snatches (alternating r/l)

8 minute time cap.  In any order, partitioned as desired.  Choose your own DB weight. 

F:  ring rows; KB swings

P1:  chest to bar

P2:  regular pullups

C:  30 reps of everything, in any order, but each exercise must be completed before moving on to the next (no partitioning); 50/35 DB; 10 muscle ups (ring or bar) instead of pullups; box jump overs