WOD – 12-2-13 Monday

December 1, 2013 jkwuest 3 comments

Hatch Squat Week 5/Day 1

*It’s going to get HEAVY in the next couple weeks. Stay strong and stay accountable to our standards, get to depth each rep and push back up to the top to full extension.*

BS
1×8 @65%
1×6 @75%
1×4 @85%
1×4 @90%
 
FS
1×5 @70%
1×4 @80%
1×3 @85%
1×3 @90%
 

WOD

100 burpees for time

*At the start of each minute perform 2 Bar muscle ups*

Sub with: 3 C2b pull-ups or 3 pull-ups and if you use a band for pull-ups sub with 3 KB high pulls 53/35#

 

Keep pushing hard everyone! I know that at times this stuff can flat out suck, and at times you can’t seem to remember why you started in the first place. But we all know that every minute inside the box is well worth it! Remember what you’re training for and keep that in the forefront of your mind when times get tough, like when you’re doing this wod and you’re around the 60 rep mark 😛

149041068888800913_PUaRBCp6_c

3 Comments on “WOD – 12-2-13 Monday

  1. BS
    1×8 @170
    1×6 @195
    1×4 @220
    1×4 @235

    FS
    1×5 @165
    1×4 @190
    1×3 @200
    1×3 @210

    WOD – 6:00 RX

    *Untimed*
    400m sled pull with 180#

    8×4 power snatch @115#

    10 HSPU
    20 T2B
    30 Burpees
    40 Box Jumps 24″
    50 KBS 53#
    60 C2B Pull-ups
    1 Rope climb

    – 11:40

    Free standing HSPU practice

Leave a Reply