WOD 10.24.14 Friday

October 24, 2014

Hatch Cycle Week 8 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

12 min amrap
12 Wallball, 20/14#
12 Ball Slams, 35/25#
12 KBS, 53/35#


WOD 10.22.14 Thursday

October 23, 2014

Bench Press, 5 x 5 HAP

For time:
50 Cal Row
40 Push-ups
30 T2B
20 Power Clean, 135/95 lbs
10 OHS, 135/95 lbs

Extra Credit:
400 meter Farmer Carry, 32 kg/24 kg


WOD 10.21.14 Wednesday

October 22, 2014

For time:
200 yard sled drag, 55/35#
Then…
4 rounds of:
25 Thrusters, 75/55#
15 Deadlifts, 185/120#

Extra Credit:
Pull-up/Dip Complex – Alpha


WOD 10.21.14 Tuesday

October 21, 2014

Press: 5 x 5 (HAP)

Partner WOD
60 Box Jumps, 30″/24″
60 C2B Pull-ups
60 Kettlebell Swings, 70/53#
60 Lunge Steps holding 70/53# KB
60 Knees to elbows
60 Push Press, 95/65#
60 Hip Extensions holding 25/15# plate
60 Wallball, 30/20#
60 Burpees to 6″ target
*Partition as needed
**Individual WOD 30 reps of each


WOD 10.20.14 Monday

October 21, 2014

Hatch Cycle Week 8 Day 1

12 min amrap
200 meter run
8 DB GTO, 45/30# dbs
12 Pull-ups

Extra Credit:
20 meter low butcher, 100/70#
10 Push-ups
OTM 10 Minutes


WOD 10.17.14 Friday

October 17, 2014

Hatch Cycle Wk 7 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

20 min amrap
5 C2B Pull-ups
10 Lunge steps with D-Ball (HAP)
15 Sit-ups with D-Ball (HAP)


WOD 10.16.14 Thursday

October 16, 2014

Deadlift, Heavy Single

Complete 3 rounds for time of:
400 meter run
15 Ring Dips
25 yard high butcher, 270/180#

Extra Credit:
5 Burpees + 100 yard sprint
OTM 12 Minutes


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