Warm-up
“HCCF Warm-up”
Heavy
Deadlifts – 5,5,5
Regular WOD
For Max Score (Tabata Format)
a) AbMat Sit-ups – 8 rounds
Rest 1 minute
b) Lateral Jumps – 8 rounds*
Rest 1 minute
c) Nose-to-Floor Push-ups – 8 rounds
Rest 1 minute
d) Deadlifts (155#/105#) – 8 rounds
*For the lateral jumps you will hop over the barbell with both feet and back for 1 rep.
Score = lowest round of each exercise added together
Best Scores
Males
- Mike M – 50
- Cody H – 47
- Adrian S – 44
- Brock S – 42
- David F – 41
Males (modified)
- Enrique S (c-knees,d-115#) – 22
- n/a
- n/a
Females
- Vicki F – 36
- Kelly M – 29
- Shyenne D – 27
- n/a
- n/a
Females (modified)
- Katy L (c-knees) – 37
- Adrienne A / Kaley H / Hailey C (c-knees) – 30
- Brit W (c-knees) – 27
Coaches
Tiffani – 34
Cody – n/a
WODKILLERS
For Max Score (Tabata Format)
a) AbMat Sit-ups – 8 rounds
Rest 1 minute
b) Lateral Jumps – 8 rounds*
Rest 1 minute
c) Hands-off-Floor Push-ups – 8 rounds
Rest 1 minute
d) Deadlifts (185#/115#) – 8 rounds
*For the lateral jumps you will hop over the barbell with both feet and back for 1 rep.
Score = lowest round of each exercise added together
Best Scores
Males
- n/a
Females
- n/a
Coaches
Tiffani – n/a
Cody – n/a
This Week’s Extra Mile…
Running WODs
WOD 1
2 Rounds
Run – 12 minutes
Rest – 5 minutes
Rest 1 day
WOD 2
For Time
Run – 1 mile
Rowing WODs
WOD 1
2 Rounds
Row – 12 minutes
Rest – 5 minutes
Rest 1 day
WOD 2
For Time
Row – 2,000 meters
