Thursday
In teams of two, with only one partner working at a time, complete AMRAP 15 min: Row 300 Meters 10 DB thrusters 20 DB Walking Lunges- held at sides
In teams of two, with only one partner working at a time, complete AMRAP 15 min: Row 300 Meters 10 DB thrusters 20 DB Walking Lunges- held at sides
In teams of three, only 1 working at a time, alternate when needed, Complete as many rounds and reps as possible in 15 minutes of: 7 Burpees 7 Dumbbell Thrusters 7 Box Jump or Step-Overs
Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg abmat 60 pullups 40 alternating DB snatch Rx: 50/35. Sc: 35/20
Teams of 2: 5 rounds/20 min total: 1 person works @ time, alternate when needed 1 min max calories on rower 1 min max box jump overs 1 min max pullups 1 min rest
8-11a: Open Gym 10-11a: Weightlifting class, week 5/day 2 11a-Noon: Members team WOD
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Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike
(Follow us on Social media as team HCF competes in Richmond!) 9-11a: Open gym. 10-11a: Weightlifting class, week 4/day 2 11a-Noon: FREE members only team WOD
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Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups GHD/abmat situps
Saturday 8-10a: open gym. 10-11a: Weightlifting class, week 3/day 2 11a-Noon: FREE members only team WOD Sunday REST DAY
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