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WOD: 1) 6 minute AMRAP:400m Run – Buy-inThen AMRAP10 Hand Release Push-ups15 Ball Slams 40/3020 Alternating Overhead Lunges 45/25 Rest Exactly 2 minutes 2) 5 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Rest Exactly 1 minute 30 seconds 3) 4 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Rest Exactly 1 minute 4) 3 minute AMRAP: 400m Run – Buy-in Then AMRAP 10 Hand Release Push-ups 15 Ball Slams 40/30 20 Alternating Overhead Lunges 45/25 Extra Work: 5) Hollow Rock/Superman: Alternating Tabatta Do 8 rounds total of alternating Tabatta of Hollow Rock and Superman. This is 4, 20 second cycles of each movement. For results post total reps for the entire workout, in addition post reps for each individual AMRAP. Post thoughts/comments about…

WOD: 1) Hatch Cycle – Week 7 – Day 2:Back Squat: 1×4 @ 70%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up appropriately then upon starting rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. For some that have been asking this should give you a good idea of the difference between the low and high bar, and hopefully you understand why we high bar 2) 12 minute AMRAP: 3 Squat Snatch 95/65 100m Run 6 Power Snatch 95/65 100m Run 6 Squat Snatch 95/65 100m Run 12 Power Snatch 95/65 100m Run Extra Work: 3) Overhead Pistol Squat: Practice 10-15 mintes Spend 10-15 minutes working on Overhead Pistol squats with a PVC or Bar. If you can’t do a Pistol Squat proficiently,…

WOD: 1) Work Your Weakness: 15 minutes Every-minute-on-the-minute This should be some sort of strength baring movement that you struggle with. Don’t pick the same movement you did 2 weeks ago, there are likely more than one movement that you really struggle with. Strength does not mean it needs to be load baring. Pick a rep range between 1 and 5, and perform the same reps, and loaded (if the movement is weighted) Every-minute-on-the-minute for 15 minutes.2) 15 minute AMRAP:10 Pull-ups15 Box Jumps 24/2020 Abmat Sit-ups For results post what you did for the Work Your Weakness, and Rounds plus Reps for the Met-con along with any scaling used. Some action from the Games – Jade

WOD: 1) Snatch: 1-1-1-1-1-1-1 Perform 7 heavy Snatch Singles. All 7 singles should be at 85% of your 1RM or more. You can use this as an opportunity to go for a PR if you like. Rest approximately 2 minutes between each lift.2) 5 rounds AQAP:5 Shoulder-to-Overhead 185/12315 Deadlifts 185/123 Shoulder-to-Overhead can be Press, Push Press, Push Jerk, or Split Jerk. A few Push Jerk ques for you guys, remember, push under the bar Extra Work: 3) Bar Muscle-up: 10-15 minutes Practice If you’ve got Bar Muscle-ups down well, then perform 10 minutes of Every-minute-on-the-minute. If you don’t then use this as time to work on the movement. 4) Good Mornings: 3 sets of 15 Heavier than last time. Rest 90 seconds between sets. For results post weight of each Snatch and time to complete Met-con along with any scaling used. If you performed Extra Work…

WOD: 1) Hatch Cycle – Week 7 – Day 1:Back Squat: 1×5 @ 70%, 1×5 @ 80%, 1×2 @ 85%, 1×3 @ 90%, 1×1 @ 100% Front Squat: 1×5 @ 65%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85% Warm-up appropriately then upon starting your sets rest no more than 90 seconds between each set, this includes the transition from Back Squat to Front Squat2) Max Pull-ups:Perform one set of max kipping pull-ups. Once your feet touch the ground or you come off the bar your set is done. Long, but a cool video 3) 10 minute AMRAP: 10 Power Cleans 135/95 20 Wall Balls 20/14 40 Double-unders Competitors: 4) Turkish Get-up: 3 sets of 3 reps/side These should be done with a Kettlebell and should be done as heavy as possible. Alternate sides each rep. Rest 90 seconds between sets. For results…