Wednesday
Each for time: Run: 4x 800 m *scale to 600m/400m. as needed Rest as needed between efforts. *Rest to recovery, so each 800m. can be high intensity: ~3-5 min.
October 2016
Tuesday
Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
Saturday & Sunday
10am. Kipping pullup and butterfly workshop $10 10am. Olympic lifting class 1 for $15 or 4 for $40 11am. Celebratory WOD! HCF is 6 years old today! 4pm-midnight: 6 year Anniversary Harvest party! We’ll have a bonfire, music, food, and good times! WHERE: The address for the party on the Tieman Property beginning at 4pm ishttps://goo.gl/maps/mYo9G3C5MFz You’ll
Friday
Each for time: (30-45min. total depending on 2-3 partners per bike) Bike: 4x 1 mi Rest as needed between efforts. Use assault bike and hit this at a high intensity. 1.6km on bike=1 mile. *Pair up in groups of 2-3 and rest while opposite partner completes work.
Thursday
A. Power snatch warmup: Burg warmup + pulling pos. from hip-floor. Complete as many rounds as possible in 10 mins of: 10 Power Snatches, 95/65 lbs 10 Burpees Level 2: Complete as many rounds as possible in 10 mins of: 10 Power Snatches, 75/55lb. 10 Burpees Level 1: Complete as many rounds as possible in 10 mins
Monday
A. Power clean skill work: Burgener warmup + positions pulling from hip- ground B. 10 rounds for time of: *15 min. cap 5 Power Cleans, 155/105 lbs 10 Walking Lunges (total) Level 2: 10 rounds for time of: *15 min. cap 5 Power Cleans, 115/75 lbs 10 Walking Lunges (total) Level 1: 10 rounds for
Friday
Hero Workout: ‘DVB’ (2 person teams) DVB For time: Run 1 mile with a 20/14 medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2
