1) Rest the balance of the minute after each exercise is completed.
15 Cal row/ 20 Push-up/ 25 Box jump/ 30 Air squat/ 35 Dubs/ 400 run to finish
2) Clean and jerk to 80% then drop load to 60% and work back up to max( Only 3 misses allowed!!!)
3) 5 Minute AMRAP(re-run) Max reps CNJ(135/95) in 5 minutes, leave just enough time to run 400 meters before the time is up. No reps allowed after run. If you dont finish run in 5 minutes reps dont count.
These next 2 weeks will close out Phase 2. You should be done with the Hatch cycle by now. If not then continue with it until you are done. In an effort to build community do Wednesday's Metcon with Class and on the same clock. The WODs will be beefed up a little bit for anyone that wants to push themselves a little more.
Congrats to all those who PRed their Fran and Helen!
Movement prep for snatch
1) Work up to heavy snatch
2) Snatch 5x3
3) 2 Mile r...
Movement prep for Clean and jerk
2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33)
3 TNG CNJ (50% of CNJ) EMOM x 10
Hatch squat (Week 10/ day 1)
10 Muscle-up/ C2B pull-up
Rope climbs- Practice speed of movement and making it up in 2-3 moves or less.
1) 3 rds, 30 sec Ring support hold with turn-out/ 30 sec False grip hang with 90 degree elbow bend
2) 100 Dubs/ 50 Air squats/ 25 Push-ups/ 20 Pull-ups/ 15 HSPU/ 10 KB snatch-per arm(70/53)/ 5 Muscle-up , start at the top of every 2 minutes and rest the balance of the 2 minutes after each complete set. Move on to next exercise on the 2 minute mark mandatory.
3) Dynamic effort Deadlift 40%x3EMOMx10
You will need a power rack or some sort of rig to anchor bands with around 30lbs of t...
5 Rounds For Time:
1 Rope Climb
Rest 2 minutes after each round. Score is time at the end of 5th round including rest.
30 Ring Dips
100 Hollow Rocks
Have fun and compete this Sunday! All ability levels welcome! Triangle Two: 305's Revenge
Need help with your Snatch in preparation for The Triangle of Destruction? For those who can make it there will be a complimentary surprise snatch clinic tomorrow from 12:00-1:00pm and Sat...