Monday 11/14/16

WOD - Benchmark Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/15 lbs

Tuesday - 11/15/16

Strength: Hatch Squat Program
Back Squat      Front Squat
1*4    75%          1*5    60%
1*4    80%         1*5    65%
1*4    80%         1*5    70%
1*4    80%         1*5    70%

WOD : Complete as many rounds as possible in 12 mins of:
6 Power Snatches, 95/65 lbs
12 Alternating Stationary Lunges
24 AbMat Sit-ups


Wednesday - 11/16/16

WOD: From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00 perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00 perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00 perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats .....Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.

Thursday - 11/17/16

WOD -  4 rounds for time of:
7 Power Cleans, 135/95 lbs
7 Ring Dips
14 Bumper Plate Burpees
Run, 200 m

Friday - 11/18/16

Strength: Hatch Squat Program
Back Squat    Front Squat
1*5    70%        1*5    65%
1*5    80%        1*4    75%
1*2    85%        1*4    80%
1*3    90%        1*4    85%
1*1    100%
1*1    105%            

WOD: WOD For time:
For time:
Row, 1000 m
-- then --
21 Kettlebell Swings, 70/53 lbs
21 Overhead Squats, 115/80 lbs
15 Kettlebell Swings, 70/53 lbs
15 Overhead Squats, 115/80 lbs
9 Kettlebell Swings, 70/53 lbs
9 Overhead Squats, 115/80 lbs

Saturday - 11/19/16

WOD- Every 1 min for 25 mins, alternating between:
10 Kettlebell Box Step Ups, 53/35 lbs
3 Wall Walks
20 Overhead Plate Lunges
6 Burpee Pull-ups
20 Medicine Ball Slams, 20/15 lbs

Sunday - 11/20/16

Open Gym Times