Thursday
08-01-19 WOD: 30 MIN TEAM AMRAP
80 DU'S
40 G2OH 75/55
20 BURPEES
ONE WORKING AT A TIME

Wow!! PR City!!
WOD 7/31/19 5x2 EVERY 2 MIN 3 REP SPLIT JERK BUILD
WEIGHT AS YOU GO 18 MIN
10 KB SWINGS 1.5/1
12 BOX JUMPS 24/20
24 LUNGES

It’s time to see if Hatch has worked for you!!
Even if you didn’t follow the program 100%. Even if you are new! Actually, especially if you are new!! Come in and test your One Rep Max Back Squat!! WOD for 7/30/19 Hatch week 11, day 1 10 MIN CAP 50 WALLBALLS
30 CLEANS 95/65
10 MU'S OR 10 C2B+10 DIPS
Monday
WOD for 7/29/19 12 RDS OF TABATA ALT
BETWEEN
LEFT SIDE PLANK W/TWIST
SUPERMAN HOLD
RIGHT SIDE PLANK W/TWIST
HOLLOW HOLD 4 ROUNDS
400 M RUN
21 HANG PWR SNATCH 75/55
12 C2B
20 MIN CAP
Saturday
July 27, 2019 5X2 BEAR COMPLEX WOD: 28 MIN PARTNER AMRAP
5 SNATCHES 95/65
5 TOES 2 BAR
10 BOX JUMPS 20
SWITCH EVERY RD PARTNER HOLDS PLANK
Friday
07-26-19 HATCH WEEK 10 Day 2 WOD: 6 MIN AMRAP
4 STONES
4 BURPEES
100M RUN
Thursday
WOD for 7/25/19 Tabata GHDs (scale weighted sit ups) 10 RDS
2 C2B
4 HSPU
8 PISTOLS
800M RUN
10RDS
2 PULL UPS
4 PUSH UPS
8 SQUATS
Wednesday
WOD for 7/24/19 HS walk practice & mobility 15 MIN Cap 50/35 CAL ROW BUY IN THEN THEN 10 RDS OF
5 BURPEES
20 DU'S
Tuesday
WOD for 7/23/19 Hatch week 10 day 1 “Grace” 30 clean and jerks for time 135/95
Monday
WOD for 7/22/19 24 RDS OF TABATA ABS
4 FLUTTER KICKS
4 PLANK (STAY UP FOR 1:50)
4 RUSSIAN TWISTS 20/14
4 PLANKS (1:50)
2 FLUTTER KICKS
2 PLANKS (:50)
2 RUSSIAN TWISTS
2 PLANK 3 ROUNDS FOR TIME
5 FRONT SQUATS 155/105
10 DEADLIFTS
5 PUSH PRESS
10 PULL UPS
200M RUN