Friday September 22, 2023

Warmup

1:30 bike/row

10 Russian KBS

5 No pushup burpees

10/side Bent over row

5 No pushup burpees

5/way KB halos

5 No pushup burpees

10/side half kneeling OH press https://www.youtube.com/watch?v=FLbz81jkVIM

Mobility

10 Squat to stands

:20/side  Samson stretch

:30 Downward dog

10 Shin switches

Skill/Strength

Hatch W1D2

Back Squat

1x10 @ 60%

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD Primer

2 Rounds:

3 Negative pulls

4 Burpees

5 KB swings

WOD

AMRAP 14:

Pullups

Burpees

KB Swings

3/6/9/12/15/etc.

F:  light KB; ring rows

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  barbell hang power snatch (75/55) instead of KB swings; bar muscle ups (3/6/9); chest to bar (12/15/etc.); burpees over the bar

C+:  95/65 hang power snatch