Monthly Archives: November 2020

WOD Hatch Week 9 Day 1WeightliftingBack Squat (1x5 @ 60% )Back Squat (1x3 @ 70%)Back Squat (1x2 @ 80%)Back Squat (1x2 @ 90)Back Squat (1x1…

WODHands on Bar (12x1)12 cycles of: 1 Power clean 1 Hang Squat clean 1 S2OH 1 Squat clean Thruster AHAP to go unbroken Metcon (Time)4…

WODMetcon (Time)5 Rounds 15 Box Jumps 24/20 10 T2B 5 Power Snatch 135/95 20 Cal Bike

WODMetcon (Time)4 Rounds 2 Wall walks 7 Power cleans 155/115 800m run 7 pull ups 25 CFSU

WOD Week 8 Day 2WeightliftingBack Squat (2x5@ 65%)Back Squat (3x5@ 70%)Front Squat (4x5@ 60%)Metcon (Time)4 Rounds 1250m row 10 S2S 25 GHDSU

WODMetconMetcon (AMRAP - Rounds and Reps)24 Min AMRAP 12 Bench Press 135/95 24 CFSU 12 Pass throughs 24 Cal row

WOD week 8 Day 1WeightliftingBack Squat (1x5 @ 65%)Back Squat (1x5 @ 70% )Back Squat (1x5 @ 75%)Back Squat (1x5 @ 80%)Front Squat (1x5 @…

WODWeightliftingClean and Jerk (10x1)20 minutes build to heavy Metcon (AMRAP - Rounds and Reps)15 min AMRAP 3 G2OH 155/115 6 C2B pull ups 9 Wall…

WODMetcon (AMRAP - Rounds and Reps)28 minute AMRAP 7 Deadlifts 185/135 14 Cal Bike 7 HSPU

WODMetcon (Time)1 Mile Run 30 Thrusters 95/65 30 Hollow rocks 100 Burpees 30 Thrusters 95/65 30 Hollow rocks 1 Mile Run