Category: Sport

WOD: 1) Hatch Program – Week 5/Day 1 – Back Squat: 8 @ 65%, 8 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 5/Day 1 – Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 200m Run 20 Handstand Push-ups 20 Power Cleans 155/105 Sub for Handstand Push-ups is Strict Press or Stink Bugs Extra Work: 4) Pistol Squats: 10 minutes EMOTM No more than 10 reps a minute, work on any variation of a Pistol Squat. 5) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for…

WOD: 1) “Cindy”- 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 2) Burpee Over Box 24/20: 3 x 15 Rest 90 seconds between sets. Max effort. 3) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you lose your kip. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Hatch Program – Week 4/Day 2 – Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 4/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) AQAP: 400m Run 21 Shoulder-to-Overhead 135/95 21 Box Jumps 30/24 200m Run 15 Shoulder-to-Overhead 135/95 15 Box Jumps 30/24 100m Run 9 Shoulder-to-Overhead 135/95 9 Box Jumps 30/24 Extra Work: 4) Pull-ups: 10 minutes Practice Work on any facet of a pull-up that you’d like to. 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….

WOD: 1) 20 minutes EMOTM: Odd, Basic Barbell, Even, Movement of Choice The odd movement must be a basic barbell movement. You can do any of the following, Back Squat, Front Squat, Press, Push Press, Bench Press, Bent Over Row, Deadlift, or Power Clean. Reps for the Barbell work should be between 1 and 5. Movement of choice can be anything you’d like, only condition is that it is something you struggle with. 2) 12 minute AMRAP: 12 Wall Balls 20/14 12 Kettlebell Swings 70/53 12 Toes-to-bar Extra Work: 3) Double-unders: 10 minutes Practice Keep track of total reps completed. 4) Front Rack Hold: 5 x 30:30 Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed Post Results/Thoughts To Comments  

WOD: 1) Split Jerk + Behind the Neck Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed. Hit a Split Jerk from the front, then lower the bar to your back and hit a Split Jerk from your back. Rest 90-120 seconds between sets. 2) AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Squat Snatches 135/95 30 Chest-to-bar Pull-ups 400m Run Extra Work: 3) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 4) Airdyne: 5 x 60 seconds work/3 minutes rest Absolute maximum effort. For results post detailed weights, reps, time, etc. for all work completed. Post Results/Thoughts To Comments