Thursday 11 October 2018 – A fitness extravaganza!

It’s Thirsty Thursday at HWCF so be sure and bring your water bottle, This ones going to make you sweat. Thank you Coach Rachel!

We will start of this fitness extravaganza with some specific skill work in a 10 minute EMOM focusing on Muscle Ups and Dips. If you don’t have these movements, don’t worry, we’ll find you a scale to push you right out of your comfort zone.

Once we get through that first 10 minutes of awesomeness, we’ll get right into the WOD which is a simple 5 rounds completed in 19 minutes with a built-in minute of recovery/rest each round, so get after it.

The movements are wallballs (20/14), dumbbell snatches (50/35), and max cal bike, followed by the one minute of rest. Plan your ‘stations’ for fast transitions because your score is your total number of reps and calories at the end. Also, I’d grab some chalk to keep score if I were you!


10 min alternating EMOM
odd: 1-5 muscle ups (bar, ring, scale)
even: 10-15 dips


5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest


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