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WOD

Thursday

For time: Run 800 meters *scale runs to 600/400 as needed 100 push-ups *scale to 60/40 as needed. 100-meter/300ft. bear crawl *scale to 60/40 meters....
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Wednesday

A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps*increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post...
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Tuesday

  A. Snatch skill work/floor press skill work B. 12-9-6 reps for time of: 165-lb. squat snatches *60-70% of last weeks re-test. 225-lb. Floor presses...
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Monday

10 200-meter sprints Rest 2:1 between efforts. Post best and worst times to comments.

Saturday

*Team HCF will also be competing at the Naptown Bracket Buster all weekend. 8-10a: open gym. 10-11a: weightlifting: Snatch – 90% x 1 x 3...
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Friday

Filthy Fifty 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45...
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Thursday

Gymnastics skill development A. Basic warmup x 1 round 1. Theraband shoulder warmup x 10 each 2. scap pushups- slow and controlled x 5 3....
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Wednesday

‘Fran’ 21-15-9: Thrusters (65/95) pullups

Tuesday

A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull...
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Monday

AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) *scale to workable but heavier than fran thrusters 6 Rope Climbs (12 ft. ascent)...
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