Tuesday 18 June 2019

Strength/SKill:  5 sets of max UB HSPU. Goal is to be consistent. Work on handstand holds and walks in between sets. If scaling the HSPU work on holding a handstand against the wall or a headstand with a tripod. Work on getting comfortable being upside down.

 

WOD:

21 Cleans 135/95

21 HSPU

15 Cleans 165/115

15 HSPU

9 Cleans 185/125

9 HSPU

Time Cap 15 min: Scale the weight so the cleans can be done in 4-5 sets with touch and goes. Scale the HSPU with reps or the movement if you cannot perform the set of 21 HSPU in 7 sets (at least 3 reps per set).

Friday 14 June 2019

Strength: Deadlift 5×3@60%
50 Walking Lunges (no weight)
25 Ft Farmers Carry use light weight (UB Carry)
40 Walking Lunges (no weight)
25 Ft Farmers Carry use light weight (UB Carry)
30 Walking Lunges (no weight)
25 Ft Farmers Carry use light weight (UB Carry)
20 Walking lunges use light weight (UB Carry)
25 Ft Farmers Carry use light weight (UB Carry)

Thursday 12 June 2019 – Happy Anniversary Justin and Cindy!

Happy Eight Year Anniversary to our favorite HWCF Coaching Power Couple.

If you see Coaches Justin or Cindy, be sure to wish them a Happy  Anniversary.

We’ve got work to do

8 rounds with partner
20 power cleans 95/65
24 hand release push-ups
60 air squats

after all 8 rounds are completed then
2019m row

Time Cap: 35 minutes

Tuesday 11 June 2019

Today’s workout is going to be a little bit different than normal. We are going to be running a 5k For Time! A picture of the base 5k will be in the comments use that or a combo of the park and the 800m mark. The afternoon class will be an open gym so the coaches can all attend the last end of the year meeting.  Use this to help log some miles for the monthly challenge and it will come back around so we can test improvement!