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Saturday, January 5 2019

Posted by Mandee on January 4, 2019   |   9 Comments

 

 

 

Overhead Squats for 1RM   E2:30MOM

9 – 7 – 4/5 – 1/3 – 1 – 1

 

13min Ascending AMRAP:

3 Overhead Squats   95/65   RX+ 115/75   MRX 75/55
5 Box Jumps   24/20″   RX+ 30/24   MRX 20/18″

3 Handstand Push-Ups or 3 Push Press
5 Box Jumps
4 Overhead Squats
5 Box Jumps
4 Handstand Push-Ups or 4 Push Press
5 Box Jumps
5 Overhead Squats   95/65   RX+ 115/75   MRX 75/55
5 Box Jumps
5 Handstand Push-Ups or 5 Push Press
5 Box Jumps
6 Overhead Squats, 5 Box Jumps, 6 HSPU, 5 Box J….

*continue pattern, increasing 1 rep each round on OHS and HSPU, BJs are always 5 reps*

 

 

CFHSV Running & Endurance WOD:

5 x 400m run repeats, rest 2 minutes between efforts

rest 5 minutes

5 x 500m row repeats, rest 2 minutes between efforts

*athletes can start with runs or rows*

Don’t forget to sign up for R&E!

9 responses to “Saturday, January 5 2019”

  1. Clair Lee says:

    A. 115 pr
    B. 9+20 scaled . I totally screwed up and skipped the 1st set of box jumps in each round. 🙄
    Hope everyone enjoys this sunny Saturday!

  2. Duke says:

    225
    8+4 RX

  3. BP says:

    R&E
    1:28/1:26/1:30/1:34/1:30 Run
    1:52/1:53/1:58/1:53/2:01 Row

  4. Melissa D says:

    155# PR
    8+8 rx+ (HSPU)

  5. Mandee says:

    A. 180
    B. 8 + 11 RX+ (hspu)

  6. Eugene Muniz says:

    A) 255#, just missing 270 at the top
    B) 8+3 Rx+ (hspu)

  7. MH says:

    A. 210 PR!
    B. 10+17 RX+ with Push press

  8. J. Millich says:

    1:00pm Garage Workout:
    Yesterday’s, 1/4/19 workout –
    Fran – 2:36, RX (1sec PR)
    (8/27/18 – 2:37RX, 2/14/16 – 2:38RX)