A. OTM x 15 min total:
Min 1: 30 sec max shoulder-overhead (75,115), 30 sec rest.
Min 2: 30 sec max deadlift (75,115), 30 sec rest.
Min 3: 30 sec max box jump/step (20,24), 30 sec rest.
Repeat x 5.
A. Back Squat: 60%x8, 70%x5, 80%x3+
B1. Clean and Jerk skill work.
B2. Open 11.2
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110#)
Jerk (165lb / 110#)
Sat. Feb. 7.
10a: Olympic Lifting
11a: FREE team WOD (members)
Sun. Feb. 8. Schedule TBA.
A. Back Squat: 55/65/75%x5+
B. Open 12.4
AMRAP 12 min:
150 Wallball (20-10′,14-9′)
30 Ring MU
On February 21st ALL HCF members are welcomed to participate in a 3-WOD battle for bragging rights and awesome fun! We will be having two divisions, RX and Scaled, so that everyone can modify the movements if need be. The top three winners in each division will reach the podium!
Even if you are not registered to compete, come on by and support your fellow athletes. This will be an awesome community event! Get ready to challenge yourself and see what competition is all about! Below is the rough schedule for the day. Specific heat times and assignments will be released closer to the event.
Cost: $5 minimum donation to help Vince & Carol.
A. Shoulder Press: 55/65/75%x5+
100m. Shuttle between each (5 laps down and back-width)
A. Deadlift: 55/65/75%x5+
B. Skill work: Toes-Bar: 1 & 2
“The simple fact of the matter is that you do not suck as much as you think you do. You can do this. You are doing this. Put your goofy socks on, and kick open the door of your mind. Step up to the bar like you own that thing, not like you’re asking permission of it, or permission of this life. And go do something you love just because you love it.”
You Don’t Suck As Much As You Think You Do
15-12-9-6-3 Reps for time:
Bar facing burpee
Alternating Tabata: 20 on x 10 off x 8 rounds of each: (12 min total)
Box Jump/Step (20,24″)
Sat. Jan. 31.
8-10a: Open Gym
10-11a: Olympic Lifting: Clean & Jerk
11-12p: Team WOD
Afternoon: Indy Indoor Rowing Championships
Sun. Feb. 1. Schedule TBA.