Category: Sport

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

*This Friday, November 1st. Bring a friend WOD at 5:45 PM, wear your costumes. Potluck afterwards. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling Movement, Even, Movement of Choice For the first movement work on a gymnastics pulling movement, i.e. Muscle-ups, Pull-ups, or Rings, or any variation of. It is strongly encouraged, especially for athletes who’s strength to bodyweight ratio is lower to work on strict movement, i.e. no kipping. Movement of Choice is anything, it should just ideally be something that you are not good at. 2) 12 minute AMRAP: 10 Hand Release Push-ups 31 Alternating Mountain Climbers 13 Ball Slams 40/30 Extra Work: 3) Pistols Squats: 10 minutes EMOTM Work on any variation of a Pistol Squat. No more than 5 reps/leg/side. 4) Front Rack Box Step-ups: 3 x 10/side Heavy as possible. Alternate Legs. Rest 90 seconds between sets. For results post detailed weights,…

*this friday, November 1st, bring a friend sod at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) AQAP: 1000m Row 50 Pull-ups 30 Shoulder-to-Overhead 135/95 Extra Work: 3) Hip Thrusts: 3 x 12 Rest 90 seconds between sets. Heavy as possible. 4) Airdyne: 10 x 25/20 Calories Rest 90 seconds between sets. Max effort. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments