WOD, Dec 23rd

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Light DB Strict Press
5 Light KB Deadlifts
5 Light KB SDHP
20 Double Unders or Singles

STRENGTH WORK
HATCH SQUAT – WEEK 7 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 70%
1 set x 5 rep @ 80%
1 set x 2 rep @ 85%
1 set x 3 rep @ 90%
1 set x 1 rep @ 100%
Front Squats
1 set x 5 rep @ 65%
1 set x 4 rep @ 75%
1 set x 4 rep @ 80%
1 set x 4 rep @ 85%

***Please set up for WOD

WOD
191222
8 MIN AMRAP:
4 HSPU
8 KB SDHP, #53/35
16 Burpees onto Plate, #45/25
32 Double-Unders
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete the WOD for total rds + reps
*KB SDHP: Sumo Deadlift High Pull
*Burpees onto Plate: Athletes need to make sure their head is behind the plate during the burpee. Athletes DO NOT have to stand to full extension on top of the plate. RX: Athletes needs to jump with two feet out on the burpee and jump two feet on top of the plate. Athletes can step in on the burpee and can step off the plate.

WOD VARIATIONS:
RX+:
*HSPU = Strict HSPU
*KB SDHP = #70/53
Scaled:
HSPU: Off a box or Strict DB Press
DU: Singles
Baby Bumpers:
*HSPU = Strict DB Press
*Burpees = Box Step Ups
*Double Unders = 16 Cal Row or Bike

EXTRA
Accessory Work
“GUTS”
5 RDS (NFT):
20 Med Ball Sit Ups
Brute Ball Carry (Down + Back)