Monday October 16, 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

:20 downward dog

10 shin switches

Skill/Strength

Hatch W5D1

Back Squat

1x8 @ 65%

1x6 @ 75%

1x4 @ 85%

1x4 @ 90%

Front Squat

1x5 @ 70%

1x4 @ 80%

1x3 @ 85%

1x3 @ 90%

WOD

Optional WOD of the Week

AMRAP 8:

12/9 cal row or bike

9 pushups

12 wallballs

1 lap or 150m row

F:  air squats instead of wallballs; box pushups

P1/P2:  as written

C:  bike cals; heavy wallball; 6 handstand pushups; 1 rope climb at the end of each round