Monday September 21st WOD

Warm up:  500 meter row followed by;

20 jumping jacks, 20 speed skaters, 40 mountain climbers, 20 jumping lunges, 25 KB swings (Russian)

Mobility: Wall squat stretch, couch, pigeon


Skill:  KB complex-3 total rounds, 53/35 (sub Dumbbells)

-5 swings (each arm)

-5 snatch (each arm)

-1 clean + 5 front squat to overhead press (1-Arm thruster, each arm)

-Rest two minutes between sets

Strength:  Hatch

-Week 9, Day 1

-Re-test 1RM for those that completed the 8-week ‘modified’ cycle

Conditioning:  1,200m row


Core:  For those completing ‘half’ Hatch

-5 sets, 4-10 reps

-”Around the world”

Post:  Foam Rol

Nick ProhaskaComment