WOD-2/19/19

February 19, 2019


Warm up
400 m run
10 Sampson stretches
10 burpees
10 PVC passthroughs
10 around the worlds
10 PVC overhead squats
10 sec handstand hold.
10 toes to bar

Mobility
30 sec:
Wrist stretch
Spider-Man lunge
Kickstand stretch

Strength


Week 4 of 12 – Hatch Squat


Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Conditioning
10 min AMRAP:
6 Turkish Get Ups (53/35)
12  goblet squats (53/35)
200 meter run  

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