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W.O.D.

Hatch Week #11 Day #2

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

 

Partner WOD:

Each Partner Completes 4 Rounds for Time:

200m Row

15 Toes To Bar

*While one person is rowing, the other person performs T2B*

 

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WOD:

EMOM for 10 Minutes

Odd: 6 Push Press (155#/105#)

Even: 50 Double Unders (sub = 50 single unders)

 

-Rest 3 Minutes-


EMOM for 10 Minutes

Odd: 10 GHD Sit-Ups (sub = 15 AbMat Sit-Ups)

Even: 15 Wall Ball Shots (20#/14#)

 

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WOD:

400m Run

100 Air Squats

400m Run

100 Push-Ups

400m Run

100 Sit-Ups

400m Run

100 Pull-Ups

-For Time-

(25 Min Cap)



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Mobility:

Hip External Rotation: 20 reps in each direction, holding for :35 at the end of range

Hip Adductor Stretch: 20 Reps, holding at bottom position for :35

Squat Cycling: 20 Reps


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SWOD:

Hatch Week #11 Day #1

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 103%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

 

 

The Big Picture Is The Big Deal

From Diet To Disorder: When Food Control Goes Too Far

Mind Over Muscle Ups

Skill:

Pull-Ups

Beginner: Progression with Strict/Kipping

Advanced: Kipping/Butterfly

 

WOD:

Max Rounds in 3 Minutes of:

2 Power Snatches (95#/65#)

4 KB Swings (53#/35#)

6 Burpees

-Rest 1 Minute-

Repeat for a total of 5 cycles

 

Caffeine And Training

ACSM Official: "When You're Licensed, You Can Charge More Money."

A Quick And Simple Summertime Salad


 

Open Gym

9am-12pm

Competitor Session @ 9:30am

 

SWOD:

5 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Push Presses

5 Front Squats

Increase your weight each round and rest as needed


Finisher:

100 Hollow Rocks

-For Time-


Free Intro WOD at 10am

 

Skill/Strength: Push Press

 

WOD:

Four Rounds for Time

8 Push Presses

8 Air Squats

8 Push-Ups

200m Row

 

StandUpKids

Get A Grip

10 Best Plants To Grow Indoors For Air Purification

Is The "Dad Bod" In Or Out?


Hatch Week #10 Day #2

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

 

Skill WOD:

Beginner: 50 Double Unders, for time

Advanced:

"Flight Simulator"

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

*You must stop between sets. All sets must be completed unbroken. If you fail to complete a set unbroken, start that set over. Another scaled option is x2 in singles, completing the sets unbroken.*

Time Cap: 20 Minutes

 

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