Author: Jade

WOD: 1) “Murph”- AQAP:1 mile Run100 Pull-ups200 Push-ups300 Air Squats1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you like. The typical partition is 5 Pull-ups, 10 Push-ups, 15 Air Squats by 20 rounds, but you may break it up anyway you like. For an Rx’d Leader Board time the workout must be done with a weight vest 20/12.5. A little “Murph” demo For results post time to complete Met-con along with any scaling used. Post results/thoughts to comments – Jade

WOD: 1) Hatch Cycle – Week 10 – Day 2:Back Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70% Warm-up appropriately, upon starting your working sets rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. This is a 3 part series, I’ll post the rest in the coming week, Chad is one of our Olympians 2) Death By Thruster: 135/95 In this workout you will do 1 Thruster the first minute, 2 the second minute, 3 the third minute, and so on until you can no longer completed the allotted reps in the minute. The bar starts on the floor, and you may Squat Clean Thruster any reps that come off the floor. We are looking for a bare minimum of…

WOD: 1) Work Your Weakness: EMOTM 15 minutes Pick on strength baring movement. Pick a rep range between 1 and 5. Pick a weight if it is a loaded movement (remember strength doesn’t mean loaded). Perform “x” reps at “x” weight Every-minute-on-the-minute for 15 minutes. This should be a movement you struggle with. Whatever you pick should be done as a set, if it is 5 reps, it should be 5 reps in a row.2) 15 minute AMRAP:1 Rope Climb 15 feet5 Burpees10 Ball Slams 40/302 Rope Climb 15 feet 10 Burpees 20 Ball Slams 40/30 3 Rope Climb 15 feet 15 Burpees 30 Ball Slams 40/30 and so on until 15 minutes is up For results post movement and weight if applicable for Work Your Weakness, and total reps for Met-con along with any scaling used. Post results/thoughts to comments You don’t know…

WOD: 1) “Lynne”- 5 rounds AMRAP:Max Reps Bodyweight Bench PressMax Reps Strict Pull-ups We will be benchmarking this workout with strict pull-ups. This isn’t a for time workout, it is a for reps workout. We are going to set a maximum 2 minute rest period between movements. So do one movement rest 2 minutes, do the other, rest 2 minutes, and so on. This workout is going to be treated as a strength session. We are looking for a bare minimum of 5 reps on each movement, so scale as needed. WOD Demo 2) 12 minute AMRAP: 3 Hang Power Cleans 225/155 12 Toes-to-bar Extra Work: 3) Pistol Squat Practice: 10-15 minutes Work on any facet of Pistol Squats, from assisted, to Overhead, etc.For results post reps for each set of “Lynne” along with weight, and total reps. For Met-con post rounds and reps…