WOD 07.01.2015 Wednesday

Strength
  • 4 x 5 Bench Press (70% and work up)
  • 4 x 8 Bent Over Barbell Row

* Rest 2-3 min between sets

WOD

For time:

  • 50′ Hand Walk
  • 40 Wallball, 20/14# to 9′ target
  • 30 Box Jump Overs, 24″/20″
  • 20 Deadlifts, 245/165#
  • 10 Bar Muscle-ups

WOD 06.30.2015 Tuesday

Strength

Press

  • 5 Rep Max
  • 95% x 5
  • 90% x 5
WOD

2 Rounds for time

  • 800 meters run
  • 20 Pull-ups
  • 20 T2B
  • 20 Push-ups
Extra Credit

Pull-up/Dip Complex – Alpha

WOD 06.29.2015 Monday

Hatch Cycle
  • Alpha – Front Squat emphasis/Back Squat
  • Bravo – Front Squat
WOD

3 Rounds for time

  • 50 Double Unders
  • 10 PCL&J, 135/95#

WOD 06.27.2015 Saturday

WOD

For time:

  • 100 meter sled sprint, 135/90#
  • 45 OHS, 45#/35#
  • 35 Pull-ups
  • 25 Burpees to 6″ target
  • 15 Power Snatch, 95/65#

Extra Credit:

  • Pull up/Dip Complex – Bravo