WOD 10.31.14 Friday

October 31, 2014

Hatch Cycle Week 9 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

“Bradshaw”
10 rounds for time of:
3 Handstand Push-ups
6 Deadlift, 225/155#
12 Pull-ups
24 Double Unders

Fitness:
25 yard high butcher
OTM 10 Minutes

7 rounds for time:
200 meter row
7 Ring Push-ups
11 Wallball


WOD 10.30.14 Thursday

October 31, 2014

Bench Press: 5 x 3 HAP

10 rounds for time of:
10 KBS, 70/53#
10 Ring Push-ups

Gymnastics:
:20 on/:10 off x 16 rounds
Alternating Handstand Hold with Hollow Rock

Extra Credit:
6 Front Rack Lunge Steps, 155/105#
OTM 12 Minutes


WOD 10.29.14 Wednesday

October 29, 2014

10-9-8-7-6-5-4-3-2-1 for time of:
Clean and Jerk, 135/95#
Toes to bar
*perform 5 burpees OTM

Extra Credit:
800 meter sled drag backwards, 135/90#


WOD 10.28.14 Tuesday

October 28, 2014

Deadlift, 5 x 3 HAP

Partner WOD
100 Cal Row
100 yard High Butcher, 180/120#
100 Thrusters, 75/55#
600 meter relay run (300 m each)

50 Cal Row
50 Yard High Butcher, 180/120#
50 Thrusters, 75/55#
300 meter relay run (150 m each)

Extra Credit:
Pull up/Dip Complex – Alpha


WOD 10.27.14 Monday

October 27, 2014

Warm Up:
400 meter run
Then…
3 rounds of:
10 Goblet Squats
8 Alternating One Hand Swing
6 KB Snatch (3 each hand)

Hatch Squat Cycle (Week 9 Day 1)
Alpha – FSQ/BSQ
Bravo – FSQ

Complete 4 rounds for time of:
5 Burpee C2B Pull Ups
10 Alternating KB Snatch, 53/35#
15 Box Jumps, 24″/20″
*run 50 m, 100 m, 150 m, 200 m after each round respectively

Extra Credit:
12 Wallball, 30/20#
OTM 12 Minutes

IMG_4991.JPG
Congratulations Terri and Stacy! They finished second at the JoCo Fall Brawl this weekend!


WOD 10.25.14 Saturday

October 25, 2014

For time:
1500 meter run
150 Double Unders
150 Squats
*partition as needed

Extra Credit:
Pull-up/Dip Complex – Bravo


WOD 10.24.14 Friday

October 24, 2014

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

5 rounds for time:
12 Wallball, 20/14#
12 Ball Slams, 35/25#
12 KBS, 53/35#


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