Monday October 2, 2023

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Lunges (down)

5 Inchworms + 10 duck walks (back)

Mobility

10 squat to stands

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Hatch W3D1

Back Squat

1x8 @ 65%

1x8 @ 70%

1x6 @ 80%

1x6 @ 85%

Front Squat

1x5 @ 60%

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

WOD Primer

2 rounds:

1 lap

5 KB swings

WOD

10 KB swings

1 lap

15 KB swings

2 laps

20 KB swings

3 laps

20 KB swings

2 laps

15 KB swings

1 lap

10 KB swings

15 minute time cap.

F:  light KB; reduce reps

P1:  55/35

P2:  35/25; KB swings 9/12/15/15/12/9

C:  barbell hang power snatch 6/9/12/12/9/6 instead of KB swings (95/65 or more)