Monday November 13, 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

Mobility

10 squat to stands

:20/side samson stretch

:30 downward dog

10 shin switches

Skill/Strength

Hatch W9D1

Back Squat

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

Front Squat

1x5 @ 65%

1x4 @ 75%

1x4 @ 80%

1x4 @ 85%

WOD

Optional WOD of the Week

15/12 cal ski

15 deadlifts

15 hang power cleans

15 front squats

15 shoulder to overhead

15 back squats

15 burpees

9 minute time cap

F:  light barbell or double DB

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95

Choose a weight that allows for each exercise to be done unbroken.

Or…

2k row