WOD: Every 2min x 24 min. (3 Rounds) 1. Sled Push light-moderate load, walking pace, but moving the entire 2 min. 2. Unbroken Heavy Russian KB Swings 30-45 seconds (fluid swings with each breath) *walk remainder of 2 min. 3. Crossover Symmetry 1-3 movements x 5-8 reps of each. 4. Turkish Getup alternating arms, light […]
WOD: A. Power Clean & Power Jerk skill B. ‘Grace’ re-test 30 reps for time: floor-shoulder-overhead click here to see previous results
Sat. April 4. HCF Habitat Build Day Open Gym 8-11am. Olympic lifting 10-11am. NO Team WOD today. Sun. April 5. Gym Closed- Active Rest day! Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s
Saturday and Sunday Read More »
WOD: Alternating Tabata, 20 on x 10 off odd rounds: floor-shoulder-overhead ‘Grace’ (95,135#) *goal with these rounds are to keep the same # of reps, but move entire 20 seconds. even rounds: plank hold
WOD: A. Snatch skill work for todays session: B. EMOM x 10 min: 1 Sn. pull (floor)+ 1 Sn. (below knee) + 1 OHS (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd: 10 strict dips, even: 10 strict toes-bar/rings
WOD: A. Front Squat (pause for 3 seconds): 5 rounds x 3 reps beginning around 55-65% of 1 rm and increasing by feel each round. (goal is to hit 5# heavier than 2 weeks ago for each working set) (rest 2-3 min between each work set) see previous results here B. Kipping pullup skill: 1 &
