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Saturday, January 4 2020

Posted by Mandee on January 3, 2020   |   8 Comments

 

 

Thruster Build Up   E2MOM

3 – 3 – 2 – 2 – 1 – 1

*from floor*

“Jump & Throw Fat FRAN”

21 – 15 – 9 Reps For Time:

Thrusters   115/75   RX+135/95   MRX 95/65

Chest to Bar Pull-ups   MRX Pull-Ups
WallBall Shots   20/14lbs to 10/9′   RX+ 11/10′   MRX 20/14 to 9′

Burpee Box Jumps   24/20″   RX+ 30/24″   MRX 20/18

Core & Pistol Development

2 sets 15-30 Hollow Rocks
2 sets 10-30 Pistols or Pistol Progressions

2 sets 15-30 Evil Wheels

 

 

CFHSV Running & Endurance WOD:

1600m run, rest 3 minutes

800m run, rest 2 minutes

400m run, rest 1 minute

400m run, rest 1 minute

800m run, rest 2 minutes

1600m run

 

8 responses to “Saturday, January 4 2020”

  1. Duke says:

    215
    16:33 @95#. Everything else rx

  2. Nathaniel says:

    A. 215

    B. 16:28 rx+

  3. MH says:

    12:16 RX+

  4. Mandee says:

    A. 150
    B. 16:06 RX+

  5. LJ says:

    You guys are beast athletes!!! Maybe one day I will grow up and be like you!
    140lbs PR! 19:35 RX+

  6. CJ VK says:

    205
    2+9 🥵🤢🤕

    Happy new year

  7. JJ Millich says:

    Yesterday’s (1/3/20) WOD:
    A: E2:30MOM, Deadlift & Sumo DeadLift –
    DLs: 225(9)-275(7)-300(5)
    SDLs: 225(9)-275(7)-300(5)
    B: 2:15/2:20/2:18, MRX
    (Not enough weight at the house to do RX or RX+)
    C: E2MOM, BenchPress –
    185(5)-195(5)-205(5)-215(5)-215(5)