WEDNESDAY AUGUST 11, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 CAL BIKE OR ROW

5/5 SINGLE LEG GLUTE BRIDGE

5 BEHIND THE NECK BARBELL PRESS

5 BEHIND THE NECK THRUSTERS

Weightlifting

Shoulder Press (3@70%, 3@80%, MAX REPS @90%)

Metcon (3 Rounds for time)

For quality

6 Clean and Jerk 185/125 lbs

4 Clean and Jerk 225/155 lbs

2 Clean and Jerk 275/175 lbs

Then,

2 rounds, each for time

6 Clean and Jerk 185/125 lbs

10 Box Jumps 24″/20″

4 Clean and Jerk 225/155 lbs

10 Box Jumps 24″/20″

2 Clean and Jerk 275/175 lbs

Rest 1:1 between rounds

Then,

3 x 1 rep 295/185lbs

Rest as needed

If those numbers are not realistic for you, use 65-75-80% of your 1RM.

Then, for the single reps, use 85%.

Metcon (No Measure)

4 SETS

30SEC/SIDE DB OH HOLD @70/50

10 PER SIDE SINGLE ARM LATERAL RAISE

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