WOD

Monday 6.8.15 WOD

HOCF-285

STRENGTH: Back Squat; 90%x1x5 sets WOD: For time: 30 CTB pull ups 50 db walking lunge steps [53/35# per hand] 800m run

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Sunday 6.7.15

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Rest Day!

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Saturday 6.6.15 WOD

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WOD: “21 GUNS SALUTE” 21 minute amrap 400 meter run 21 push ups 21 box jumps 15 burpees 9 pull ups ***500m run can be substituted for row

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Friday 6.5.15 WOD

HOCF-143

WOD: 7 minute amrap hang squat clean @ 135/95 *every time you drop the barbell do 10 strict HSPU -rest 3 minutes- 7 minute amrap Thruster @ 135/95 *every time you drop the bar do 10 strict pull ups *drop weight to 115/75 if you need to, but the barbell work should be on the heavier side today

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Thursday 6.4.15 WOD

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STRENGTH: Weighted dips – 6 reps x 4 sets WOD: For time: 21-15-9 burpees 200m run -rest 5 minutes- 10 minutes – max calories on the AB w/ a partner switching every 30 sec.

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Wednesday 6.3.15 WOD

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STRENGTH: Ring Pull-ups –  5 reps x 5 sets *hold each rep for 1-2 sec. up top WOD: 15 minute amrap 15 T2B 15 kb swings [53/35] 15 box jumps w/ step down  [24/20″]

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Tuesday 6.2.15 WOD

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STRENGTH: Strict Press – 5 reps x 3 sets WOD: With a 7 minute clock complete: 60 push press; 95/65 200 double unders row for max meters/AB for cals -rest 5 minutes- 100 hollow rocks in sets of 10 UB with perfect form every time

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Monday 6.1.15 WOD

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STRENGTH: Back Squat – 80%x3, 85-90% 1×2, 80%x3 WOD: 3 rounds for time of each round 50 air squats 400m run 5 rope climbs rest 60 sec. bt. rounds

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Sunday 5.31.15

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Rest Day! Stretch and work on your mobility

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Saturday 5.30.15 WOD

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For time: 1-mile run 50 pull ups 100 walking lunge steps 200m FW, [53/35# per hand] 100 double unders 50 box jumps, with a step down  [24/20″]

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