Stamina/Core

2 Rounds AFAP:
50' SA Farmer Walk, Right, 1.5 pood KB

25 Pushups

50' SA Farmer Walk, Left, 1.5 pood KB

25 GHD Situps

50' SA OH Walk, Right, 1.5 pood KB

25 Back Extensions

50' SA OH Walk, Left, 1.5 pood KB

25 KBS, 1.5 pood

Yoga Core

Yoga Core

DL - 6

Max Strict Pullups - 9

DL

2x10 @ 210# - 285#

1x5 @ 340#

1x8 @ 355#

1x6 @ 385#

1x5 @ 415# (PR)

SL BB RDL 3x6 ea @ 95#

Rear Neck 3x15 @ 70#

DB Rows 3x8 ea @ 100#

Metcon

FT:

45 KBS, 1.5 pood

400 meter Run

35 KBS, 1.5 pood

800 meter Run

25 KBS, 1.5 pood

1200 meter Run

15 KBS, 1.5 pood

18:47

Press - 6, Hatch 10.1

Press

1x8 @ 135#

1x4 @ 155#

3x4 @ 175#

BS

4x5 @ 230# - 250# - 270# - 290#

FS 

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

Metcon

AMRAP 12:

1 Power Snatch, 155#
3 PC&J, 155#

30 DUs 

8R

Metcon

3 RFT:

7 Thrusters, 135#
400 Meter Run

21 Wall Balls, 20#, 10'

63 DUs

18:55

*First round done in just under 5 mins

DL - 5

DL

2x10 @ 210# - 285#

1x8 @ 345#

1x6 @ 380#

1x4 @ 410#

Hatch 9.2 (Sat Nov 21)

Back Squat

1x5 @ 250#
3x5 @ 290#

Front Squat

4x5 @ 190#

Press - 5

Press

1x8 @ 135#

1x4 @ 150#

4x4 @ 170#

Metcon - Larry

FT:

21-18-15-12-9-6-3:

Front Squats, 115#

Burpees

*200 meter Sandbag Carry after each Round, 60#

29:42

DL - 4

DL

3x10 @ 210# - 270# - 310#

1x8 @ 340#

1x6 @ 370#

3 Sets:
SL Banded Hip Thrusts x 20 ea
Bulg Hip Hinges x 10 ea leg, ea hand w/ 1 pood KB

Work Capacity

FT:

100 Burpees

5 minute Front Plank

100 Wall Balls, 20# 10'

5 minute Front Plank

39:43

Hatch 9.1

BS

1x5 @ 230#

1x3 @ 270#

2x2 @ 315# - 345#

1x1 @ 365#

FS

1x5 @ 190#

3x4 @ 220# - 230# - 245#

Press - 4

Press

1x8 @ 135#

1x4 @ 160#

1x4 @ 180#

Metcon

EMOM 15:
1 - 15 KBS, 1.5 pood

2 - 40 DUs

3 - 45 Sec Front Plank

Rx'd

Metcon

FT:

25-20-15-10-5 Wall Balls, 10' 20#

5-10-15-20-25 KBS, 1.5 pood

*Sub 10 min

7:25

Metcon + DL - 3

DL

3x10 @ 210# - 255# - 300#

1x8 @ 330#

1x6 @ 365#

FT w/ 20# vest:

1500 meter Row

100 DUs

50 Burpees

15:32

Hatch 8.2, Press - 3

BS

2x5 @ 250#, 3x5 @ 270#

FS

4x5 @ 175#

Press

1x8 @ 135#

1x4 @ 155#

2x4 @ 175#

Metcon

AMRAP 7: 

25 DUs

10 Burpees

5R + 25 + 4

*Rest 5 minutes

AMRAP 7:

7 Slam Balls, 40#

10 KBS, 1.5 pood

7R + 2

Metcon

FT:

20 Power Snatch, 75#

30 SDLHP, 75#

40 Wall Balls, 20#, 10'

50 Air Squat

60 KBS, 1.5 pood

70 Pushups

80 Lateral hops over ballistic block

90 DUs

20:48

Metcon

AMRAP 15:

5 Slam Balls, 40#

10 GHD Situps

15 Back Extensions

10R + 5