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Saturday, June 23 2018

Posted by Mandee on June 22, 2018   |   9 Comments

 

 

For Time:
1 Mile Run or Row or 4k Assault Bike
75 Wallballs   20/14lbs   10/9′   RX+ 11/10′   MRX 20/10 9′

50 Pull-ups   RX+ Chest to Bar
25 Burpee Box Jumps/Step-ups   24/20″   RX+ 30/24″   MRX 20/18″

10 Clean & Jerks   135/95   RX+ 185/125   MRX 95/65
2 Rope Climbs 15′   RX+ Legless   MRX 10″

Core Development

Accumulate 1min L-Sit HANG
30 GHD Sit-Ups or Anchored Weighted Sit-ups
30 Hollow Rocks

 

 

CFHSV Running & Endurance WOD:

 

400m run, rest :30

200m sprint, rest :15

200m sprint, rest :15

400m run, rest 3 minutes

800m run, rest 1:00

100m sprint, 100m recovery walk

100m sprint, 100m recovery walk

800m run, rest 3 minutes

1200m run, rest 1:30

200m sprint, rest :15

100m sprint, 100m recovery walk

200m sprint

9 responses to “Saturday, June 23 2018”

  1. Mandee says:

    8am: R&E
    Scaled to bike
    10am WOD:
    21:50 RX

  2. Justin says:

    20:26 rx

  3. Davey says:

    1 legged assault bike
    3 rounds
    .5 km
    Rest 90 seconds
    .7 km
    Rest 90 seconds
    1 km
    Rest 3 minutes

  4. CJ VK says:

    22:20 something Rx 🚲

  5. Nathaniel says:

    22:30 rx +

  6. Jeremy M. says:

    11:30am Open Gym:
    A: Complete (12cal/5reps/5reps)
    B: 9:32, RX (that hurt!)
    – CFHSV looking stout!!