Category: Sport

WOD: 1) Hatch Cycle – Week 9 – Day 2:Back Squat: 1×5 @ 65%, 3×5 @ 75% Front Squat: 4×5 @ 65% Warm-up as needed then upon starting rest no more than 90 seconds between each set of squats including the transition from Back Squat to Front Squat.2) AQAP:400m Runthen…15-12-9Shoulder-to-Overhead 135/95Toes-to-barthen…400m Run Extra Work: 3) L-Sit: Accumulate 2 minutes This should be done in the rings. Take as many attempts as needed to accumulate 2 minutes in the L-sit position.4) Kettlebell Sots Press: 3×10/side Rest 90 seconds between sets. Adjust weight each set as needed. For this you will stay in the bottom for all 10 reps For results post weight of each set of Squats along with time to complete Met-con along with any scaling used. If you did Extra Work post number of attempts to accumulate 2 minute L-sit hold, and weight for…

WOD: 1) Weighted Pull-up or Ring Dip: 1-1-1-3-3-3-5-5-5 For each of these sets go as heavy as possible. Rest 90 seconds between sets. If you can’t do the movement weighted then use assistance as needed and instead perform 9 sets of 5 reps.2) 3 rounds AQAP:100m Sled Drag 160/11530 Ball Slams 40/30 For results post weight of each set of Pull-up or Ring Dips, and time to complete Met-con along with any scaling used.Post results/thoughts to comments Some more behind the scenes footage from the Games A pretty inspirational guy who had done everything he has set his mind to – Jade

WOD: 1) Squat Snatch: 1 Squat Snatch @ 85% of 1RM Every 30 seconds for 10 minutes Percentages aren’t always perfect. This should be pretty heavy and a Snatch you guys need to make sure you are properly setting up for. If this it too light or too heavy adjust the weight as needed. Warm-up as needed then hit 1 Snatch Every 30 seconds. If you miss a lift don’t try and redo it, wait until the next lift is supposed to happen.2) “Mary”- 20 minute AMRAP:5 Handstand Push-ups10 Alternating Pistol Squats15 Pull-ups or “Cindy”- 20 minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats The goal is to be doing “Mary,” but you should be doing so if you can actually do the workout. If you have to scale all or most of the movements you should be doing “Cindy.” The capacity to do “Cindy” well…

WOD: 1) Jerk Dips: 3-3-3-3-3 These should be done at a minimum of 90% of your 1RM Jerk, you can move up from there as deemed fit.  Rest should be no more than 60 seconds between sets.  We will be mimicking this but removing the 2 second count in the bottom 2) Split Jerk: 1-1-1-1-1 These should be 5 HEAVY reps. If you’re feeling strong go for a PR. Rest no more than 2 minutes between sets. 3) 10 minute AMRAP: 15 Kettlebell Swings 70/53 15 Box Jumps 24/20 Extra Work: 4) Muscle-up Practice: 10-15 minutes This can be ring or bar, whichever you struggle with more you should practice. This can be anything from practice, to sets, to an EMOTM, whatever you like. 5) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest For results post weight…

WOD: 1) Hatch Cycle – Week 9 – Day 1:Back Squat: 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95% Front Squat: 1×5 @ 65%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85% Warm-up appropriately, upon starting your working sets, rest no more than 90 seconds between sets including the transition from Back Squat to Front Squats.2) 4 rounds AQAP:5 Power Cleans 185/12310 Burpees200m Run40 Double-unders Extra Work: 3) Turkish Get-up: 3×3 Go as heavy as possible. Alternate sides on each rep. Rest 90 seconds between sets.4) Good Mornings: 3×15 Heavier than last time. Rest 90 seconds between sets.For results post weight of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post weights for each set and thoughts.Post results/thoughts to comments Some more behind the scenes stuff…