WOD-3/4/19

March 4, 2019


Warm-up:
2 rounds:
•20 straddle sit-ups
• 20 Good Mornings
• 20 Overhead Squats
• Duck Walk From the front to back of the box

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon pose (R/L)
Strength
 

Week 6 of 12 – Hatch Squat


Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
WOD
For time: 

3 rounds
20 Wall balls 20/14
5 Wall walks
10 Sots 75/55 

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