Author: Jade

WOD: 1) 20 minute Up Ladder: 400m Run 10 Handstand Push-ups 10 Deadlifts 225/155 400m Run 20 Handstand Push-ups 20 Deadlifts 225/155 400m Run 30 Handstand Push-ups 30 Deadlifts 225/155 and so on until 20 minutes is up Extra Work: 2) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. Pick a rep count you can move through without having to stop. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Hatch Program – Week 6/Day 2 – Back Squat: 4 x 75%, 3×4 @ 80% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Hatch Program – Week 6/Day 2 – Front 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) 12 minute AMAP: 5 Power Snatch 135/95 10 Chest-to-bar Pull-ups 40 Double-unders Extra Work: 4) Burpee Box Jumps 24/20: 3 x 15 Max effort. Rest 90 seconds between sets. 5) Reverse Hyper: 3 x 20 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 minutes EMOTM: Odd, Gymnastics Pressing, Even, Movement of Choice First movement is a gymnastics pressing movement, Ring or Bar Dips, Push-ups and any variations, any Handstand Push-up variation. Your movement of choice should be something you struggle with, i.e. a weakness. 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Wall Balls 20/14 20 seconds Rest Extra Work: 3) Pistol Squats: 10 minutes EMOTM No more than 10 reps per minute. Work on any variation of a Pistol Squat. 4) Hollow Position: 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments