03.28.2020 Hateful 8

2 rounds
10 Quadruped Hip Extensions/leg (hold 1sec at top of each)

30sec Forearm Plank – Protract Shoulders as far as possible

10 Side Plank Rotations/side

10 Jefferson Curls (low load slow and controlled) focus on simply execution of correct postures – with a PVC, bodyweight, or a light kb or weight

WOD

8 Rounds for time
8 hand release push ups
8 weighted sit ups
8 chair pull ups
8 air squats
8 burpees
8 sumo deadlifts
8 hang power cleans
8 shoulder to overhead

012.07.19 Hateful 8- TTCF Christmas Party 6:30pm

WOD

Hateful 8

8 RFT

30:00 Time Cap

8 hand release push ups

8 weighted sit ups  25/15# plate    15/10# plate

8 pull ups

8 air squats

8 burpees

8 deadlifts  95/65   75/55

8 hang power cleans  95/65    75/55

8 shoulder to overhead  95/65    75/55