wods

WODCleans and Core 3 (Weight)6 Rounds 4 Power Cleans 3 Hang Squat Cleans 2 Squat Cleans 1 Squat Cleans Thruster after each round do: 15…

WOD Week 4 Day 1WeightliftingDeadlift (1x8 @ 65%)Deadlift (1x8 @ 70%)Deadlift (1x6 @ 80%)Deadlift (1x6 @ 85%)BarBell Hip thrusts (5x10 )MetconMetcon (Time)12 to 1 T2B…

WODMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for…

WODMetconDont Rock The Boat (Time)250 Cal Row Every Two Minutes Complete 5 Goblet Squats 70/53

WODMetcon (Time)10 to 1 of HSPU Front Squats 155/115 C2B pull ups KBs (AHAP)

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…