WOD, Jan 10th

Warm-Up
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Deep Squats (Holding onto rack)
10 PVC Good Mornings
10 PVC Pass Throughs
20 Doubles or Singles
Strength Work
HATCH SQUAT – WEEK 9 DAY 2 (35 MIN):
Back Squats
1 set x 5 rep @ 65%
3 set x 5 rep @ 75%
Front Squats
4 set x 5 rep @ 65%
WOD
200110
For Time:
60 Double Unders
50 Walking Lunges
40 HR Push-ups
30 Goblet Squats, #50/35
20 Shuttle Runs
10 Burpee Pull-Ups
(10 MIN TIME CAP)
WOD DETAILS
*Complete the chipper for time
*Athletes need to move the jump rope off to the side after DU
*Walking Lunges will be across the floor, both feet need to come together between each rep
*Shuttle Runs: Down = 1 rep / Back = 1 Rep
WOD VARIATIONS:
RX+:
*DB: #70/50
*Burpee MU
Scaled:
*120 Singles
*Burpee PU = 10 Burpees then 10 Banded Strict PU
Baby Bumpers:
*60 Double Unders = 200m Row
*40 Push-ups = Box Push-ups
*10 Burpee PU = 10 Box Step-ups then 10 Ring Rows
Extra
“GUTS”
4 RDS (NFT):
10 Med Ball Sit Ups, #20/14
10 Med Ball Russian Twists
10 EB Good Mornings, #45/35
1 MIN Plank