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...
Heavy Dumb-bell Bent Over Rows
Rest as needed
30 Front Squat 135/93
30 Shoulder to Overhead 135/93
World's Awesomest Exercise Series is This Sunday! Triangle of Destruction 2: Tri Harder
The ZONE Nutrition Challenge is coming May 5th!
Power Clean 3-3-3-3-3+
Box Jumps 3-3-3-3-3
Strict-Pullups, 1/2 of Tuesday's max effort
Team 5K Run or Row:
Alternating with a partner, run or row 10x500m for time.
305 Challenge of The Week: “1/2 a man down” Run 500m as fast as possible while carrying the heavy bag. There is no time cap. Can anyone beat Dan's insane 2:26? Will Wess strike his revenge? Find out on this weeks Challenge of the Week!