WOD

“You can do anything for a minute!” Strength: Push Press 5×5 @ 75-80% Metcon 1 min burpee 1 min Ring dip (bar dip)  1 min... Read More

7/15/2014 Strength: Snatch complex Full snatch (squat) Hang snatch (squat) 2 oh squats *working up to 80% of your max snatch  Then 5 sets @80%... Read More

Hatch Squat program Week 5 day 1 Back squat 8@65% 6@75% 4@85% 4@90% Front Squat 5@70% 4@80% 3@85% 3@90% Metcon 3 rounds with 1 min... Read More

Hatch squat is in my nightmares! Hatch squat Week 4 day 2 Back squat 8@75% 8@70% 8@75% 8@80% Front squat 5@60% 5@65% 5@70% 5@70% Metcon... Read More

Clean and Jerk  Find a heavy single. Then Drop sets 2x 1 @ 85% Metcon  5 min AMRAP 100m row sprint 6 hang power snatch... Read More

7/9/2014 Strength: Strict Press 5-5-5-5-5 (75-80%) Skill: Rope climb (legless and foot pin) bar muscle up C2B pull up Kipping pull up Metcon 5 rounds... Read More