Category: Sport

WOD: 1) 3 Position Squat Snatch: 1-1-1-1-1 1 set consists of 1 Squat Snatch from the High Hang, 1 Squat Snatch from the Knee, and 1 Squat Snatch from the floor. Rest approximately 2 minutes between sets. Explanation of the 3 Positions 2) 5 minute AMRAP:Power Snatch 155/105 Immediately Into3) 5 minute AMRAP:10 Hand Release Push-ups30 Double-unders Immediately Into4) AQAP:800m Run Extra Work: 5) Muscle-up: 10 minute EMOTM This can be bar or ring, whichever you struggle with more. If you can’t do a Muscle-up work some facet of the Muscle-up6) Farmers Walk: 400m Go as heavy as possible and also wear a weight vest.For results post weight for each set of Snatches. For Met-con post total reps of Snatches part 2, Rounds plus Reps for part 3, and time to complete Run part 4, along with any scaling used. If you did Extra Work post…

WOD: 1) Hatch Cycle – Week 11 – Day 1:Back Squat: 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 103% Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75% Warm-up appropriately, then upon starting your working sets rest no more than 90 seconds between each set, including the transition from Back Squat to Front Squat. Part 2 of the series 2) 3 rounds for Max Reps: 40 seconds Kettlebell Swings 70/53 20 seconds Rest 40 seconds Kettlebell High-pulls 70/53 20 seconds Rest 40 seconds Kettlebell Taters 70/53 20 seconds Rest The Tater Extra Work: 3) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest 4) Barbell Turkish Get-up: 3 x 3 Go as heavy as possible on these, but not so heavy it takes…

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…