Thursday Strength + Metcon Back Squat (Weight) 1×10 @60% 1×8 @65% 1×8 @70% 1×8 @75% *remember – no belts rest 1-2 minutes Front Squat (Weight) 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% *remember – no belts Metcon (Time) 7 RFT: 15 Calorie Row 5 Ring Muscle-ups LVL 1: 10 MU Transition w/dip LVL 2:
Wonderful Wednesday Metcon Skill Work EMOM 10: Odd: :30 Hollow Hold w/PVC + :30 Arch Hold w/PVC Even: 30 Shoulder Taps (using the wall in a HS hold) Metcon (Time) For Time: 50 Wall Balls 5 C&J 175/125 40 WB 4 C&J 195/135 30 WB 3 C&J 205/145 20 WB 2 C&J 225/155 10 WB
Tuesday Strength + Metcon Snatch Complex (Weight) 7 sets 2 Snatch First Pulls + 1 Snatch + 1 Snatch Balance Rest 90 sec Metcon (Time) 5 RFT: 12 2" Deficit HSPU SPRINT 100m 12 GHD Sit-ups SPRINT 100m 12 Ring Dips :30 Rest LVL1: HSPU/V-Ups/Banded RD LVL 2: Box HSPU/Abmat SU/Box Dips LVL 3: Seated
Manic Monday Back Squat (Weight) 1×10 @60% 1×8 @70% 1×6 @75% 1×4 @80% Rest 1-2 minutes Add weights in comments Front Squat (Weight) Frontsquat 1×5. @60% 1×5 @70% 1×5. @70% 1×5. @70% Rest 1-2 minutes Add weights to comments Week 1-Day 1 of the Hatch Cycle. We are going to work without belts for the
Saturday Community WOD!!!! Last Chance to Register for Rumble… Don’t miss out on a amazing event! Metcon (Time) Teams of Two: 400 M Run 60 Alt DB Snatches@35/25 50 Wall Ball Shots@20/14 40 Pull-ups 30 Box Jump Overs@24/20 20 Weighted Sit-ups@20/14 10 Rope Climbs 20 Weighted Sit-ups 30 Box Jump Overs 40 Pull-ups 50 Wall
