Hero WOD “RJ” 5 Rounds for Time 800 m run 5 rope climbs 50 push-ups

Squat Snatch 2-2-2-2-2 12 minute AMRAP 250 m row 25 double unders 25 ghd’s

10 minute EMOM 4 Front Rack Lunges (50% of 1rm front squat) 4 Rounds for Time 200 m run 20 sit-ups with wallball (20/14) 200 m run 20 Russian twists with wallball (20/14)

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Hatch Squat Cycle Week 12 Day 2 – Today is the final day of the squat cycle. Back Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×5 @ 75% Front Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% Main Site WOD “Scotty” Complete as many rounds as possible in 11 minutes […]

60 DU’s (120 singles) 50 box jumps 40 wall balls (20/14) 30 kbs (70/53) 20 burpees 10 hspu’s Cash-Out: not for time 50 ghd’s (100 abmat situps)”

Hatch Squat Cycle Week 12 Day 1 Back Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×5 @ 75% Front Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 4 Rounds 8 power cleans (135/95) 9 goblet squats 70/53 10 burpees

Split Jerk 2-2-2-2-2 @ 80-85% 6 Rounds 1 minute max effort squat snatches (95/65) 1 minute max effort shoulder to overhead (95/65) 1 minute max effort sit-ups Score – total reps

Hatch Squat Cycle Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 70% Front Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 21-15-9 hang cleans (135/95) pull-ups

Push Press 5-5-3-3-1 Hero WOD “Moore” 20 minute amrap 1 rope climb 400 m run Max rep hspu’s