Monday - 11/06/17

Strength: Hatch Squat Program Day 5
Back Squat 8 @65% 8@70%, 6@80%, 6@85%
Front Squat 5@60%, 5@70%, 5@75%, 5@80%

WOD: Snatching Annie:
50-40-30-20-10 reps, for time of:
Dumbbell Snatch, 35/25 lbs
Double Under
AbMat Sit-up

Tuesday - 11/07/17

Strength: 1 Push Press + 1 Push Jerk + 1 Split Jerk
1-1-1-1-1-1-1
Use the heaviest weight you can for each set.

4 rounds for time of:
10 Burpee Pull-ups
25 Wall Balls, 20/14 lbs

Wednesday - 11/08/17

WOD: 2 rounds for time of:
Run, 200 m
25 Power Cleans, 115/75 lbs
Run, 200 m
25 Goblet Lunges, 53/35 lbs
Run, 200 m
25 Floor Press, 115/75 lbs

Thursday - 11/09/17

WOD: Every 1 min for 15 mins, alternating between:
Row Calories, 15/12 lbs
18 Shoulder-to-Overheads, 95/65 lbs
15 Box Jumps

Friday - 11/10/17

Strength:Hatch Squat Program Day 6
Back squat - 10@60%, 8@65%, 8@70%, 8@80%
Front Squat - 5@60%, 5@65, 5@70%, 5@70%

WOD: Complete as many rounds as possible in 5 mins of:
Assault Bike Calories, 20/15 lbs
2 Rope Climbs
Rest 2 Mins
Complete as many rounds as possible in 5 mins of:
3 Thrusters, 95/65 lbs
6 Pull-ups
Rest 2 Mins
Complete as many rounds as possible in 5 mins of:
20 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs
10 KB Deadlift (Single Leg)s, 53/35 lbs

Saturday - 11/11/17

Community WOD 

Sunday - 11/12/17

Open Gym 11AM - 1PM

 

Share