Metcon

EMOM 25:
1- 12 Dynamic Pushups alt on plate
2- 10 Slam Balls, 40#
3 - 30 DUs
4 - 15 Back Extensions
5 - 12 Kneeling Ab Wheel
Rx'd

Hatch 4.1

BS
2x8 @ 250# - 270#
2x6 @ 310# - 330#

FS
4x5 @ 205# - 220# - 230# - 245#

Sta

3 RFT:
25 Burpees
1 Min Front Plank hold
10:58

Metcon - Pyramid Double Helen

FT:
Run 1,200 meters
63 KBS, 1.5 pood
36 Pullups
Run 800 meters
42 KBS, 1.5 pood
24 Pullups
Run 400 meters
24 KBS, 1.5 pood
12 Pullups
35:21

Metcon

AMRAP 15:
12 KBS, 1.5 pood

20 yard Offset KB Suitcase Walk (1.5 pood RT, 1 pood LT)

12 KBS, 1.5 pood

20 yard Offset KB Suitcase Walk (1.5 pood LT, 1 pood RT)
6R + 12+ 20

Hatch 3.2

BS
2x10 @ 230# - 250#
2x8 @ 270# - 290#

FS
4x5 @ 175# - 185# - 205# - 205#

Metcon/Sta

3 Rounds AFAP:
25 DUs
20 sec L Sit

3 Rounds AFAP:
25 DUs
12 Kneeling AB Wheel

3 Rounds AFAP:
25 DUs
20 (L+R=1) Russian Twists w/ 20# medball

*Rest 3 mins between each

10s (Sat Aug 15)

Core/Aux

SL Eccentric Stability Ball Hamstring Curl 3x8 ea
Rack TTB 3x12

KB Table Row 3x10ea @ 1.5 pood
KB Full Front Raises 3x10 @ 1 pood

Yoga Core

Touch

Hatch 3.1

Ankle/Knee Band Walks

BS
2x8 @ 250# - 270#
2x6 @ 310# - 330#

FS
4x5 @ 175# - 205# - 220# - 230#

Banded Good Mornings 3x25

Front Lat Pulldown 3 sets
15 @ 120#
10 @ 150#
8 @ 180#

Tip Toe Calf Walk 3 x 100' w/ 2 1.5 pood KBs

Touch

Hatch 2.2

BS
1x10 @ 230#
3x8 @ 270# - 290# - 310#

FS
4x5 @ 175# - 190# - 205# - 205#

Touch

Metcon

5 RFT:
7 Deadlifts, 315#
21 Double Unders
PR = 6:33
5:46

Core

1:00, :40 and :20 rounds of each:
Front Plank
6 inches
Right side plank
Left side plank
Superman
*No rest between movements/rounds

Hatch 2.1

BS
1x10 @ 230#
1x8 @ 250#
3x6 @ 270# - 290# - 310#

FS
4x5 @ 175# - 205# - 215# - 215#