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Saturday, January 12 2019

Posted by Mandee on January 11, 2019   |   8 Comments

 

 

Strict Press 1RM   E2:30MOM

9 – 7 – 4/5 – 1/3 – 1 – 1

**percents, are a guide, adjust as needed to hit a max**

For Time:
21 Shoulder to Overhead   135/95lbs   RX+ 155/105   MRX 95/65 -\

200m Run, Row or 0.5km Assault Bike
1 Rope Climb   15′   RX+ Legless   MRX 10′

200m Run, Row or 0.5km Assault Bike (opposite of last)
15 Shoulder to Overhead
200m Run, Row or 0.5km Assault Bike (opposite)

2 Rope Climbs   15′   RX+ 1 Legless & 1 w/legs   MRX 2×10′ or 1×15′
200m Run, Row or 0.5km Assault Bike (opposite)

9 Shoulder to Overhead
200m Run, Row or 0.5km Assault Bike (opposite)

3 Rope Climbs   15′   RX+ 1 Legless & 2 w/legs   MRX 3×10′ or 1×15′ & 1×10′
200m Run, Row or 0.5km Assault Bike (opposite)

 

CFHSV Running & Endurance WOD:

800m run, 100m recovery walk

8 x 100m sprint, 100m recovery walk between efforts

1 mile run, 200m recovery walk

8 x 100m sprint, 100m recovery walk between efforts

800m run

8 responses to “Saturday, January 12 2019”

  1. Melissa D says:

    115# PR
    11:42 rx (row/run)

  2. @Cj.vk says:

    A. 160 PR
    B. 8:50 rx (row/run)

  3. Duke says:

    11:08 scaled +

  4. Bradley says:

    170

    9:38 Rx+ (Bike/Run/row/Bike/Run/row)

  5. Justin says:

    185/10:41 rx row/run

  6. Melissa D says:

    @Duke. That’s called RX 😉🤣

  7. Sam W says:

    170
    9:00 scaled… ran everytime