WOD-4/22/19 Happy Belated Birthday Thom H!

April 22, 2019

Tom’s Birthday WOD. 
Run 200 m run
KB warmup
10 KB Russian twists
6 single arm OH lunge L
6 single arm OH lunge R
10 halos L/R (light kb)
10 good mornings
10 single leg RDL (R)
10 single leg RDL (L)
10 SDHP
10 American KBS

Week 11 of 12 – Hatch Squat


Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM 


5x3x1 rest 1 minute between sets
4 Pistols
6 SLRDL 53/35
7 KB SDHP (53/35)
9 KBS (53/35)
30 Russian twists (20/14) (right=1/left=1)

+5 Rounds, Rest 1 Minute
++3 Rounds, Rest 1 Minute
+++1 Round 

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