Author: Jade

WOD: 1) Hatch Program – Week 10/Day 1 – Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Hatch Program – Week 10/Day 2 – Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 20 Pull-ups 20 Wall Balls 20/14 20 Kettlebell Swings 70/53 Extra Work: 4) Run: 4 x 400m Rest 2 minutes between runs. Each as fast as possible. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) 20 minute AMRAP: 10 Power Cleans 155/105 15 Toes-to-bar 200m Run Extra Work: 2) Farmers Walk: 400m Heavy as possible (keep this under 10 minutes). Keep track of time and total number of drops. 3) Hollow Position: Accumulate 3 minutes Keep track of total time to complete and number of attempts. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments If you missed it last weekend

*Today, November 1st, at 5:45 PM we are doing a bring a friend WOD. Wear your costumes. Potluck afterwards. WOD: 1) Hatch Program – Week 9/Day 2 – Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90 seconds between working sets. 2) Hatch Program – Week 9/Day 2 – Front Squat: 4×5 @ 65% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) AQAP: 100 Double-unders then…5-4-3-2-1 Thrusters 185/123 Muscle-ups then… 100 Double-unders Sub for Double-unders today will be 100 Single-unders, and 35 Air Squats Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 4 x 1000m Rest 3 minutes between efforts. Goal is fastest consistent pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments