Yearly Archives: 2021

WOD Hatch deadlift week 3 day 3WeightliftingDeadlift (1x10 @ 60%)Deadlift (1x 10 @ 65%)Deadlift (1x 8 @ 70%)Deadlift (1x 8 @ 75%)Dumbbell RDL (5x10)Metcon (Time)1…

WODMetcon (Time)Five 5 minute AMRAPs 5 power snatch 115/75 10 T2B 5 Box jumps 30/24 2 minutes rest between rounds

WODWeightliftingSquat Clean (build to a heavy single )Metcon (Time)12 Rounds 1 Squat Clean 10 Ring push ups 15 DUs 45 singles

WOD Hatch DL week 3 day1WeightliftingDeadlift (1x8 @ 65%)Deadlift (1x8 @ 70%)Deadlift (1x6 @ 80%)Deadlift (1x6 @ 85%)Sumo Deadlift (4x10)Metcon (Time)5 Rounds 7 Sumo Deadlift…

WODGymnasticsMetcon (10 Rounds for reps)10 minute EMOM 5 pull ups If you have butterfly and Kipping you will be mixing in set by set. Metcon…

WODMetconMetcon (Time)20-18-16-14-12-10 of Bench Press 135/95 Bike cals Overhead plate lunges 45lbs Back Extensions Lunges are 10 left 10 right 9 and 9 8 and…

WODUtah (Time)5 Rounds 20 DB Snatch 10 each arm 70/50 25 CFSU 20 Push ups off your Box 25 Box Jumps 24/20

WOD Week 2 Day 2WeightliftingDeadlift (1x10 @ 60%)Deadlift (1x8 @ 70%)Deadlift (1x8 @ 75%)Deadlift (1x8 @ 80%)Sumo Deadlift High Pull (6x5 )Metcon (AMRAP - Rounds…

WODWeightliftingClean up Time (10x1)Power Clean Metcon (Time)4 Rounds 5 Power Cleans 155/115 5 Push press 20 CFSU

WODMetcon (5 Rounds for reps)5 Rounds Every 5 Minutes complete 400m Run 10 Front Squats 135/95 10 T2B Max burpees the remaining time Rest 2…