WOD 9.23.14 Tuesday

September 23, 2014

Push Press: 5 x 5, HAP

Partner WOD
For time:
150 Wallball, 20/14 lbs
100 Power Clean, 115/75 lbs
50 C2B Pull-ups


WOD 9.22.14 Monday

September 22, 2014

Hatch Cycle (Week 4 Day 1)
Alpha – FSQ/BSQ
Bravo – FSQ

2 rounds (1:1 work:rest)
2 Rope Climbs (sub: 10 pull-ups)
20 Kettlebell Swings, 53/35
20 Box Jumps/Step Ups, 24″/20″
15 Burpees
15 DB GTO, 45/30 lb each hand

Extra Credit:
Pull-up/Dip Complex – Alpha


WOD 9.19.14 Friday

September 19, 2014

Hatch Cycle Week 3 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

For time:
300 meter run
30 Box Jump Overs, 24″/20″
30 Ball Slams, 35/25 lbs
30 GHD Sit ups
30 Hand Release Push-ups
30 Double Unders
300 meter run

Extra Credit:
3 x 12 Front Rack Step ups
*choose challenging load


WOD 9.18.14 Thursday

September 19, 2014

20 min amrap
25 yard low butcher push, 100/70 lbs
5 KB Burpees, 32 kg/24 kg
5 KB Thrusters, 32 kg/24 kg

Accessory: Pull up/Dip Complex – Bravo

Extra Credit: 6 x 400 meter sprint every 3 min


WOD 9.17.14 Wednesday

September 17, 2014

3 rounds for time of:
30 Wallball, 20/14 lbs
10 Deadlifts, 275/185 lbs
7 Muscle-ups (sub: 15 C2B or Pull ups)

Extra Credit:
12 x 100 yard sled sprint, 100/70 lbs
Rest :30


WOD 9.16.14 Tuesday

September 16, 2014

Bench Press, Heavy single

Partner WOD
10 rounds for time of:
13 Toes to bar
9 Ring push ups
5 Power Snatch, 115/75 lbs
*P1 works while P2 runs 300 meters


WOD 9.15.14 Monday

September 15, 2014

Hatch Cycle (Wk 3 Day 1)
Alpha – Front Squat/Back Squat
Bravo – Front Squat

For time:
100 Double Unders
Then…
5 rounds of:
10 Double KB Swing, 24 kg/16 kg
10 Double KB Squat, 24 kg/16 kg
Then…
100 Double Unders

Extra Credit:
Pull up/Dip Complex – Alpha


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