WOD 10.31.14 Friday

Hatch Cycle Week 9 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

“Bradshaw”
10 rounds for time of:
3 Handstand Push-ups
6 Deadlift, 225/155#
12 Pull-ups
24 Double Unders

Fitness:
25 yard high butcher
OTM 10 Minutes

7 rounds for time:
200 meter row
7 Ring Push-ups
11 Wallball

WOD 10.30.14 Thursday

Bench Press: 5 x 3 HAP

10 rounds for time of:
10 KBS, 70/53#
10 Ring Push-ups

Gymnastics:
:20 on/:10 off x 16 rounds
Alternating Handstand Hold with Hollow Rock

Extra Credit:
6 Front Rack Lunge Steps, 155/105#
OTM 12 Minutes

WOD 10.29.14 Wednesday

10-9-8-7-6-5-4-3-2-1 for time of:
Clean and Jerk, 135/95#
Toes to bar
*perform 5 burpees OTM

Extra Credit:
800 meter sled drag backwards, 135/90#

WOD 10.28.14 Tuesday

Deadlift, 5 x 3 HAP

Partner WOD
100 Cal Row
100 yard High Butcher, 180/120#
100 Thrusters, 75/55#
600 meter relay run (300 m each)

50 Cal Row
50 Yard High Butcher, 180/120#
50 Thrusters, 75/55#
300 meter relay run (150 m each)

Extra Credit:
Pull up/Dip Complex – Alpha