Friday October 27, 2023

Warmup

1:30 bike/row

5 no pushup burpees

10 speed skaters

10/side split squat

10 Fire Hydrants

10 glute bridges

5 inchworms + 10 duck walks

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Hatch W6D2

Back Squat

1x4 @ 75%

3x4 @ 80%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD

Optional WOD of the Week

KB Swings

Air Squats

Burpees

21/15/9

F:  light KB

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  KB goblet squats instead of air squats

Combine options as desired.

If you want to switch it up a bit from Monday, do 9/15/21.