logo

Saturday, August 11 2018

Posted by Mandee on August 10, 2018   |   6 Comments

 

 

 

Hang Power Snatch     E2MOM

4 – 2 – 1 – 1

Thrusters     E2MOM

6 – 3 – 1 – 1

15min AMRAP:

10 Hang Power Snatch   95/65   RX+ 115/75   MRX 75/55

5 Chest to Bar Pull-Ups   RX+ 5 Bar Muscle-ups
10 Thrusters
15/12 cal Bike or Row or 200m Run

Core & Single Leg Development

2 sets 10-15 reps Evel Wheels
2 sets 10-15 reps OH Reverse Lunges with 2 KB/DB
2 sets 10-15 reps weighted Hip Extension w/2sec pause at top
2 sets 10-15 reps Bulgarian Split Squats with 2 KB/DB in Front Rack Position

 

 

CFHSV Running & Endurance WOD:

For Time:

4 x 200m, rest :15 between efforts

*goal is to keep splits within 2 seconds

rest 3 minutes

4 x 400m run, rest :30 between efforts

*goal is to keep splits within 5 seconds

rest 3 minutes

3 x 600m run, rest 1 minute between efforts

*goal is to keep splits within 7 seconds

*Burpee penalty*

2 burpees per second over/under allowed splits

 

 

 

REMINDER: FREE Gymnastics Open Gym this Saturday, August 11th at 11AM. 

 

 

Good luck to all CFHSV competing in the Sprint Triathlon today! 

PLEASE NOTE: Leeman Ferry will be partially closed due to this event.

Allow yourself extra time to get to CFHSV!

6 responses to “Saturday, August 11 2018”

  1. BP says:

    115-135-175-185x
    165-185-205-235PR

    3+10 RX+

  2. Justin says:

    115-145-155-165(x)
    165-175-195-205
    4+25 rx

  3. Kent M. says:

    95-135-145-155
    135-155-165-185
    3 RX (did start off each rd w/ a muscle up though)

  4. Nathaniel says:

    HPS – 135(4) – 155(2) – 170(1) – 185(1)

    Thruster – 135(6) – 165(3) – 205(1) – 225(1)

    Wod 4 + 15 rx +

  5. Matt says:

    R&E: 32 Burpees

    A: 155 Across
    B: 3+2 RX ( all Bike)

  6. mandee says:

    A. training
    B. 5 rounds RX (all row)