Monday November 20, 2023

Warmup

300m row

10 Cossack Squats

10/Side RDL

10/Arm Russian KBS

10/Arm OH Press

5 Goblet Squat

5/Side DB Thruster

Mobility

10 squat to stands

Samson stretch :30/side

Downward dog :30/side

Skill/Strength

Hatch W10D1

Back Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD

Jackie

1000m row

50 thrusters (45/35)

30 pullups

F:  wallballs or air squats instead of thrusters

Or…

Nasty Girls

3 rounds:

50 air squats

7 muscle ups

10 hang power cleans (135/95)

F:  2x pullups or ring rows instead of muscle ups; light barbell