HPC
Warm up
1 minute of squat jumps
1minute of hollow rocks
1 miute of hr push ups
1 minute of Lunge Jumps
1 minute of back extensions or supermans
Video – Stretch out the legs
1minute on each leg kneeling hip flexor on the wall – quad and hip whatever needs more work
1 minute on hamstring flossing
1 minute on external hip stretch with a band
Strength – 20 mins
High Bar Box Squat
3-3-3-3-3
WOD (25-30 min)
AMRAP 8 minutes
3 Hang Power Clean
8 Burpee Lateral Jump
Games (225/155)
Regional (185/135)
Open (165/115)
Rest 5 minutes
With a partner
1 round of rowing tosh
Row 250
Rest while your partner rows 250
Same for 500m
Same for 750m
Wicked Crew did this workout yesterday as a cash out… I personally got buried
Fenton – 5 rounds (games)
B.Miffett – 6 rounds (games)
JP – 9 plus (games)
175×3 back squat 150×3 front squat
WOD: 6+1 @145
Row: Sucked
Ohs for strength
Wod: 9+4 games
Done
Did OHS
WOD: 10+6 @205
Cash out: done
8 rounds +2 on the wod at games weight
345×3 355×2
6 @ games
rowed w/ matty…
who is a beast…345 in his cute little new balance sneakers then 11 rnds…whoa
gotta get me some man boots and a hoodie…..:)
strength: 325×3/345×2
wod: 11 rounds at 205.
row: done
Strength: 235 (2) pr
Wod: 9+1 open. Should have done reg. oh well
Row: no clue but I did it
Did the gymnastic floater wod with Dudley after with 20# vest. 9:34
275 – back is still toast from the deads on Friday, 7+1 games WOD, cash out done – didnt set any records on this one.
Keystone WOD?
https://www.youtube.com/watch?v=pLYxRWjHzwQ
warm-up: done
HBBS: 335# x 3
WOD: 7+6 @ regionals
Row: 5:21
any Toasties working out at noon tomorrow?
Noon it is
Ill be there at noon tomorrow.
Warm-Up: Done
Box-Squat: 3×265, 2×275
WOD: 9 @ open
Tosh 2.0: 5:30 (no partner) Arms still locked up from rope climb Saturday
I am doing the 6!
werd. see u there…
Normal schedule today? Anyone hitting 5 or 6pm