Category: Sport

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

WOD: 1) 3 Jerk Dips + 2 Split Jerks: 1-1-1-1-1-1-1 Warm-up as needed. Complete 7 working sets. Use the Jerk Dips to work your positioning. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 100m Sled Drag 205/140 7 Muscle-ups 20 Burpees Extra Work: 3) Double-unders: 10 minutes Practice Keep track of your sets. 4) Single Leg Hip Thrust: 3 x 15/side Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: 20 minutes to build to a Heavy Single Work as heavy as you feel comfortable. If your lifts feel good use this as an opportunity to go for a PR. 2) Clean and Jerk: 20 minutes to build to a Heavy Single Work as heavy as you feel comfortable. If your lifts feel good use this as an opportunity to go for a PR. 3) 8 minute AMRAP: 800m Run 40 Toes-to-bar Max Swings 70/53 Extra Work: 4) Run: 6 x 400m Rest 2 minutes between sets. 5) Good Mornings: 4 x 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Hatch Program – Week 6/Day 1 – Back Squat: 6 @ 70%, 6 @ 80% 3 @ 90%, 2 @ 95% Warm-up as needed. Rest only 90 seconds between working sets. 2) Hatch Program – Week 6/Day 1 – Front Squat: 5 @ 65%, 4 @ 75%, 2×4 @ 80% Rest only 90 seconds between sets including the transition from Back Squat to Front Squat. 3) 10 minute AMRAP: 10 Power Cleans 95/65 10 Front Squats 95/65 Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM If you can maintain more than 10 Kipping either go Strict or a Defecit. Pick a rep count you can maintain through all 10 minutes. 5) Reverse Hyper: 4 x 12 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