Monday 10/24/16

WOD For time:
30 Power Snatches, 135/95 lbs
30 Chest-to-bar Pull-ups
30 Power Clean & Push Press, 135/95 lbs
30 Bar Facing Burpees

Tuesday - 10/25/16

Strength: Hatch Squat Program
Back Squat 1x10 at 60% 1RM
Back Squat 1x10 at 65% 1RM
Back Squat 1x8 at 70% 1RM
Back Squat 1x8 at 75% 1RM

Front Squat 1x5 at 60% 1RM
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 70% 1RM

WOD -20 Min AMRAP
100 Double Unders
Run, 400 m


Wednesday - 10/26/16

WOD - 3 rounds for time of:
21 Wall Balls, 20/15 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs

 

Thursday - 10/27/16

Strength: Bench Press: 
Bench Press 1x5 at 40% 1RM
Bench Press 1x5 at 50% 1RM
Bench Press 1x5 at 60% 1RM

WOD For time:
Row, 1000 m
-- then --
3 rounds of:
15 Toes-to-bars
15 Power Cleans, 135/95 lbs
-- then --
Row, 500 m
 

Friday - 10/28/16

Strength: Hatch Squat Program
Back Squat
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%
Front Squat
1x5 @ 70%
1x5 @75%
1x5 @ 80%
1x5 @ 85%

WOD: Every 1 min for 21 mins, alternating between:
1min - 25 AbMat Sit-ups
2min - 5 Muscle-ups (Scale 10 PU - 5 Ring Dips)
3min - 15 Burpees

Saturday - 10/29/16

Grab a Pumpkin AKA md Ball and Complete For Time:
400 m Run 20/15 lbs
50 Sit Up (Abmat)s 20/15 lbs
40 Thrusters 20/15 lbs
30 Walking Lunges 20/15 lbs
20 Box Jump Overs 20/15 lbs
100 m Run 20/15 lbs
50 Medicine Ball Toss to partner with squat 20/15 lbs

Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.

Sunday - 10/30/16

NO Open Gym Times