Tuesday September 5, 2023

Warmup

1:30 bike/row

10/side RDL

10/side DB overhead press

10/side DB bent over row

10 Goblet squats

5/side DB thruster

:30 Plank

10 Scapular pushups

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

Skill/Strength

Pendlay Row or Barbell Bent Over Row 4x6

Superset with:

Dips or Pushups (matador, ring, weighted, box, deficit, handstand, etc.) 4x6-8

Choose the toughest dip/pushup variation you can get for 6-8 unbroken.  No kipping.

WOD Primer

2 Rounds:

5 wallballs

5 cals

WOD

50 wallballs

55/44 cal row or bike

50 wallballs

In that order.  14 minute time cap.  If you reach the time cap, record your reps.

F:  reduce reps and partition (e.g., 5 rounds of 10 wallballs and 10 cals)

P1:  as written

P2:  35 wallballs each time

C:  heavy wallball; bike cals

Record your time for this workout so we can redo later to see if Hatch helps with the muscular endurance required for high-rep wallballs.

Do the Optional WOD of the Week if there’s time left after the WOD.