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Saturday, April 6 2019

Posted by Mandee on April 5, 2019   |   7 Comments

 

 

Power Clean and Hang Power Clean Build Up   E2MOM

6 Power Cleans – 5 Hang Power Cleans

4 Power Cleans – 3 Hang Power Cleans

2 Power Cleans – 1 Hang Power Clean

For Time:

1000m Run
21 Power Cleans   135/95   RX+ 155/105   MRX 95/65

21 Wallball Shots   20/14 to 10/9′   RX+ 11/10′   MRX 20/10 to 9′

15 Hang Power Cleans
15 Toes to Bar
9 Power Cleans
9 Front Rack Lunges (alt Legs, stationary)

1000m ROW or 2.5km Assault Bike

Core Development:

2 sets of 10 GHD Sit-Ups to 20 sec GHD Hold to 10 GHD Sit-Ups
1min L-Sit Hold (Accumulate)
2 sets of 10 Hip Ext to 20 sec Hip Ext Hold to 10 Hip Ext

1min L-Sit HANG (Accumulate)

 

 

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes
3 x 400m run, rest 30 seconds between efforts
after last 400m, rest 2 minutes
then,
1600m run, rest 2 minutes
4 x 400m run, rest 30 seconds between efforts

7 responses to “Saturday, April 6 2019”

  1. Justin says:

    16:08 rx

  2. MH says:

    14:44 Rx+ Row

    • MH says:

      Strength:
      6 power cleans 125
      5 hang power cleans 140
      4 power cleans at 160
      3 hang power cleans at 175
      2 power cleans 185
      1 hang power clean 200

  3. Sam W says:

    0900 R&E
    1000 14:26 scaled – forgot lunges, did them after row
    1045 Ripcord at Big Ed’s Pizzeria Rx+

  4. BP says:

    Another great day of training at CFHSV

    0900: RE
    1000: 255 / 17:19 RX with Bike
    1145: Buffalo Chicken Ripcord Pizza

  5. Mandee says:

    A. 165
    B. 17:14 RX+ row
    C. Complete

  6. @Cj.vk says:

    A. 225
    B. 15:26 scaled run to bike and lunges front squats

    0900 R&E bike