WOD 09.01.2015 Tuesday

Partner Mash

5 min AMRAP
Power Clean & Jerk, 185/120# (60% of CL&J)

7 min AMRAP
Burpee Muscle-ups

9 min AMRAP
Bike or Row
* Must switch every :30 seconds of work time
** :30 starts once you get on the bike, transition time does not count

REST 5 MIN BETWEEN AMRAPS

WOD 08.31.2015 Monday

Strength

Hatch Cycle (Wk 10 Day 1)

  • Alpha – Front Squat emphasis/Back Squat
  • Bravo – Front Squat
WOD>

:30 on/:30 off x 6

  • KBS, 70/53# (challenge to go HAP Russian Swings)
  • Hold top of ring dip support
  • Butcher high push, 180/120#

WOD 08.29.2015 Saturday

WOD

For time

  • 1 mile run
  • 50 Box Jump Overs, 24″/20″
  • 30 Hang Power Cleans, 225/135# (60% of CL)
Extra Credit

Pull-up/Dip Complex – Alpha

WOD 08.28.2015 Friday

Strength

Hatch Cycle (Wk 9 Day 2)

  • Alpha – FSQ emphasis/BSQ
  • Bravo – BSQ
WOD

5 Rounds for time

  • 15 Sumo Deadlift High Pulls, 75/55#
  • 15 Thrusters, 75#/55#