Author: Jade

WOD: 1) 3 rounds AQAP: 10 Muscle-ups 20 Thrusters 95/65 30 Kettlebell Swings 70/53 800m Run Rest 5 minutes between rounds Sub for Muscle-ups is 20 Pull-ups Extra Work: 2) Deficit Push-ups: 3 x Max Reps Any size deficit, of course if you don’t have a solid regular push-up than work on that. Rest 3 minutes between sets. 3) Banded Pull Throughs: 3 x 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Hatch Program – Week 2/Day 2 – Back Squat: 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Upon starting your working sets rest no more than 90 seconds between sets. 2) Hatch Program – Week 2/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 75% Rest only 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) AQAP: 2, 4, 6, 8, 10 Power Clean 225/155 10, 8, 6, 4, 2 Paralette Handstand Push-up Rx’d for the Handstand Push-up is a 12″ Defecit. Extra Work: 4) Pistol Squats: 10 minutes EMOTM No more than 5 reps/side per minute. If normal Pistol Squats are easy work on some higher difficulty variation. 5) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible. For results post detailed weights, reps, times, etc. for…

WOD: 1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice On your odd minutes perform either 30 Double-unders, or 30 seconds worth of Double-under practice. On your even minutes perform a movement of your choice, strength, skill, or conditioning. The movement of choice should be a movement you are not good at, i.e. a weakness. 2) 10 minute AMRAP: 1000m Row then…AMRAP 10 Alternating Dumbbell Snatch (from the floor) 70/50 10 Hand Release Push-ups Extra Work: 3) Sled Drag: 6 x 50m Rest 90 seconds between sets. Heavy, but should be able to walk with it. Focus on heel-to-toe style walking. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count you can maintain without having to stop a bunch to finish. For results post detailed weights, time, reps, etc. for all work completed. Post Results/Thoughts To…