WOD-10/14/19

October 14, 2019


Warm ups
20 Jumping Jacks
15 V-ups
10 Burpees
10 jumping squats
10 Sampson Lunges

Mobility:30
Pike
Cossack lunge


Strength


Week 8 of 12 – Hatch Squat


Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 3x5 reps at 65% of 1RM

Conditioning
4 min AMRAP:


• 15 Toes to Bar
• 10 Deadlifts 185/115
• 5 Squat Cleans 185/115
2 min Rest
4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 135/85
• 5 Squat Cleans 135/85
2 min Rest
4 min AMRAP:


• 15 Toes to Bar
• 10 Deadlifts 95/65
• 5 Squat Cleans 95/65  

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