31 Oct 14

A. Hatch squats week 7 day 2

BS
1*4@70%
1*4@75%
1*4@80%
1*4@85%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

AMRAP 12
8 burpees over box
15 air squats

30 Oct 14

A. 5x4 Dumbbell BP

+

6RFT
5 C&J (115/85)
200m sprint

29 Oct 14

A) 6 x 3 DL
      Touch and go, building sets 3 and 5 (5 and 6 heavy)

+

15 min amrap buddy wod
Buddy 1:20 wall balls (20/14)
Buddy 2: SDL2HP (85/55)
Once buddy 1 finishes swap.

+

1000 m run

28 Oct 14

A. Hatch squats week 7 day 1

     BS
     1*5@70%
     1*5@80%
     1*2@85%
     1*3@90%
     1*1@100%
 
     FS
     1*5@65%
     1*4@75%
     1*4@80%
     1*4@85%

+

2 min Max effort each
Burpees
Butterfly situp
Pullups
Oh lunges
Knees to elbows

27 Oct 14

A) 6 x 3 pp

+

4 RFT
100 m run
10 box jumps
27 pike push ups
28 air squats

+

86 Du

24 Oct 14

Week 5 day 2 Hatch squat program

A. BS
     1*4@75%
     1*4@80%
     1*4@80%
     1*4@80%

     FS
    1*5@60%
    1*5@65%
    1*5@70%
    1*5@70%

+

TABATA
1. jump lunges
2. Box dips
3. Butterfly sit-ups
4. Air squats

Finish with 60 dubs

Tabata is 20 seconds of work with 10 seconds of rest for 8 rounds. Your score is lowest number of reps you completed at any point during the 8 rounds

23 Oct 14

A. 5x5 DL (build each set - touch and go)

+

21-15-9
DL (185/135)
TTB

run 400m between each set

22 Oct 14

A.  6 x 5 CGBP
Increase weight sets:1,3,5

+

800 m run

60 burpees
60 plate swings
60 air squats
60 butterfly sit-ups
60 oh plate press

800 m run

In a buddy team (each person will complete 60 reps of each exercise)

10 reps then swap, until each hAs completed

While one partner works the other will hold a 25 plate overhead

21 Oct 14

A. Week 6 day 1 Hatch program

BS
1*6@70%
1*6@80%
1*3@90%
1*2@95%

FS
1*5@65%
1*4@75%
1*4@80%
1*4@80%

+

7RFT
200m sprint
10 box jumps (24/20)

20 Oct 14

A. 6x3 strict press
set 1 and 2 are same weight, add, set 3 and 4 are same weight, add, set 5 and 6 are same weight

+

AMRAP 20
200m run
10 DL (95/65)
10 push press (95/65)
10 OH lunges (45/25)
5 pullups

17 Oct 14

Week 5 day 2 Hatch squat program

BS
1*6@65%
1*6@75%
1*6@80%
1*6@80%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

16 Oct 14

A. 5x5 PP (build each set)

+

4RFT
400m run
15 chest to ground pushups
10 butterfly sit-ups
5 strict weighted pullups

15 Oct 14

A1. 3x3 DL@ 80% 1rm
A2. 1x1 DL @100%

+

30 DL (95/65)
8 TTB
25 DL (95/65)
8 TTB
20 DL (115/85)
8 TTB
15 DL (135/95)
8 TTB
10 DL (185/135
8 TTB
5 DL (225/185)
8 TTB

14 Oct 14

A. 5x5 DB BP

+

4 rounds of 1 minute each exercise
Burpees
Pull up
Air squats
V ups
Box jumps
Rest

13 Oct 14

Hatch week 5 day 1

BS
1*8@65%
1*6@75%
1*4@85%
1*4@90%

FS
1*5@70%
1*4@80%
1*3@85%
1*3@90%

+

5RFT
400m run
10 box jumps
8 pike pushups
5 T2B

10 Oct 14

Hatch squats week 4 day 2

BS
1*8@65%
1*8@70%
1*8@75%
1*8@80%

FS
1*5@60%
1*5@65%
1*5@70%
1*5@70%

+

Complete 200 push ups but at the top of every minute you must stop and do 10 FL sit ups.

9 Oct 14

A. 4x10 CGBP (start light - end needing spotter help)

+

50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

*double numbers for SU

8 Oct 14

A.  5x3 DL (touch and go-build each set)

+

5RFT
15 DL (75/55)
10 thruster (75/55)
5 wall walks
200m run

7 Oct 14

A. Week 4 day 1 Hatch squat program

BS
1*8@65%
1*8@70%
1*6@80%
1*6@85%

FS
1*5@70%
1*5@75%
1*5@80%
1*5@85%

+

AMRAP 10
10 lateral box jump burpees
10 pullups
200m run

6 Oct 14

A. 6x3 strict press (build on sets 2, 4, and 6)

+

AMRAP 3
7 hang power clean (115/85)
14 air squats
Rest 1 minute
AMRAP 3
10 OH Lunge (45/25)
20 chest to ground pushups
Rest 1 minute
AMRAP 3
150 DU
max effort pull ups with remaining time

3 Oct 14

Week 3 day 2 Hatch program

BS
1x10@60%
1x10@65%
1x8@70%
1x8@75%

FS
1x5@60%
1x5@65%
1x5@70%
1x5@70%

+

60 burpees for time

2 Oct 14

A. 6x3 DL (build each set)

+

400m run
30 TTB
30 plate pushups
30 plate swings (just like KB swings but with plate (45/25)
30 tuck jumps
30 pull ups
400m run

Taking Care of Boobs - Breast Cancer Awareness WOD

Friends, this Saturday (4 Oct 14), we will be doing a Taking Care of Boobs WOD at Hilton Field in support of the Fort Jackson Breast Cancer Awareness 5K run/walk. Everyone 18 and older is welcome to participate and it's free. The 5K starts at 0800 and we will begin our first heat at the same time. Be sure to sign up at the table with the TCB Banner.
The WOD for that day will be:

Grace
30 Clean and Jerk for time
rest 6 minutes then complete
Helen
3 RFT
400m run
21 KB swings
12 pullups

You will be required to do both as that is the complete WOD.