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


WOD 10.15.14 Wednesday

October 15, 2014

Bench Press, Heavy Single

Partner WOD
75 Double Unders (each)
75 FSQ, 115/75#
75 Push Press, 115/75#

50 Double Unders (each)
50 FSQ
50 Push Press

25 Double Unders (each)
25 FSQ
25 Push Press


WOD 10.14.14 Tuesday

October 14, 2014

E3M x 10 rounds
12 Calorie Row
10 Box Jump Overs, 24″/20″
8 Power Snatch, 95/65#

Extra Credit:
400 meter sled drag, 165/135#


WOD 10.13.14 Monday

October 13, 2014

Hatch Cycle
Alpha – FSQ/BSQ
Bravo – FSQ

For time:
400 meter run
20 Burpees to 6″ target
300 meter run
30 Wallball, 30/20#
200 meter run
40 Kettlebell Swings, 53/35#

Extra Credit:
Pull-Up/Dip Complex – Alpha


Follow

Get every new post delivered to your Inbox.

Join 49 other followers