Monday September 18, 2023

Warmup

250m row

10 Banded good mornings

10/way Banded monster walks

10 Air squats

10 Cossack squats

10 Scapular pushups

10 Fire hydrants

20 Line jumps

Mobility

10 Squat to stands

:20/side  Samson stretch

:30 Downward dog

10 Shin switches

Skill/Strength

Hatch W1D1

Back Squat

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Front Squat

1x5 @ 60%

3x5 @ 70%

Percentages are based off one rep max BS and FS.  If you do not have one or the other, estimate. 

Those new to lifting should reduce the BS or FS by a set or two. 

WOD Primer

2 Rounds:

5 Hand release pushups

10 single or double unders

WOD

AMRAP 12:

1250m row, followed by:

10 pushups

30 double unders

The row is just done once. 

F:  1000m row; box pushups; single unders

P1:  as written

P2:  15 double unders

C:  1500m row; 3 wallclimbs instead of pushups