Friday 13 September 2019

Warm-up:

2 rounds not for time of:
75 single unders
8 hip & back extensions
1x Burgener warm-up with empty bar (45/35)
8 ring rows or pull-ups

Skill:

C2b Pull Up progressions.

Work Out: 

9-11-13-15 reps, for time of:
Burpee
Dumbbell Hang Squat Clean Thruster, 50/35 lbs
Chest-to-bar Pull-up

Thursday 12 September 2019

Warm-up:

8 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
100 m shuttle sprint (50 m x 2, increase the pace each round)
10 pass throughs, PVC pipe
10 overhead squats, PVC pipe
8 stiff legged deadlifts, empty barbell
8 push-ups
6 hip & back extensions
4 broad jumps

Strength:
In 10 Minutes work up to a heavy 10 rep Deadlift

Work Out: 

Teams of 2, for time:
180 Wall Balls, 20/14 lbs
120/90 Bike Calories
60 Deadlifts, 65% 1RM

Wednesday 11 September 2019

Warm-up:

2 rounds not for time of:
3 mins of rowing, biking or jogging
12 hip & back extensions
1x Burgener warm-up with empty bar (45/35)

Stregnth/ Skill:

push press and push jerk for 5-10 minutes.

Allow enough time to warm up for each lift. Each moment should help you warm up for the next movement. The weights used should be HEAVY. They should either be going for a rep PR of aiming or have each round be the same weight but challenging.

You should be out of breath and fee like you did something especially during the set of 5s.

Work Out:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

Tuesday 10 September 2019

Warm-up:

2 rounds not for time of:
2 mins of jogging, biking or rowing
5 PVC pass throughs
1x Burgener warm-up with empty bar (45/35) (see video & article link below)
5-10 ring rows or pull-ups

Dagmara:
4 Rounds for time:
400M Run
9 Power Cleans
7 Push Jerks
5 C2B  pull ups (155/105)

This will be Coach Dagmara’s going away WOD. If you have a chance make sure you say thank you for all her work at HWCF and wish her good luck as she moves to Chicago.

Dagmara has been here at HWCF for 4 years (4 rounds) and Chicago is 975 Miles away (rep scheme)

Have fun 🙂

Monday 09 November 2019

Warm Up: 

5 rounds not for time of:
1 min of jogging, biking or rowing
5 shoulder pass throughs, PVC pipe
3 ring rows or pull-ups
3 bar dips or off a bench or box
1 Turkish get-ups, right arm – you choose load
1 Turkish get-ups, left arm – you choose load

Skill Work:

Muscle Up Drills

9 rounds for time of:
6 Toes-to-rings
3 Ring Muscle-ups

or

9 rounds for time of:
6 Toes-to-bar
3 Bar Muscle-ups