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Saturday, March 9 2019

Posted by Mandee on March 8, 2019   |   10 Comments

 

 

For Time:
1 Mile Run or Row or 4km Assault Bike

10 Burpee Toes to Bar

20 Handstand Push-Ups or 20 Shoulder to Overhead   155/105   135/95   115/75lbs

30 Kettlebell Goblet Lunges   32/24/16/12kgs

40 Pull-ups
50 Sit-ups (ab-mat un-anchored)
60 Kettlebell Swings 32/24/16/12kgs
1 Mile Row or Run or 4km Assault Bike (opposite of start)

*Can Start at Top or Bottom*

Core & Shoulder Development

25 Hollow Rocks

1min High Plank Hold

25 Hollow Rocks

1min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes

“Sprint Mile”

8 x 200m sprints, rest 1 minute between efforts

after last 200m, rest 2 minutes, then

1200m run

 

 

 

We will be hosting The Open today at 1130AM.

Open Gym is canceled. 

10 responses to “Saturday, March 9 2019”

  1. @Cj.vk says:

    The bang gang & company! 👀

    • @Cj.vk says:

      0800 wod: 27:57 rx (28kg, 🚣‍♀️, 🚲, bottom 🆙)
      0900 R&E: 26:00 ish 🤷🏼‍♂️

  2. Paul Daigle says:

    BANG Gang aka Archdukes of Compliance aka Complaint AF (and Will) – lets goooooooo. 8/9/11/1!

  3. BP says:

    #BangGangSaturdays This is what I get for going the other way. #8/9 #MLCredits #wheresBP #KingsOfCompliance #andWill

  4. Sam W says:

    Bang Gang and friends. Hard to beat a friendly WOD battle with great people!

  5. BP says:

    0800: 28:09 Scaled (bodyweight lunge, push ups)
    0900: 28:42 RE

  6. @pjd says:

    25:25 Rx (Bike then row, bottoms up)

    R&E: 28:00 ish

  7. mandee says:

    29:29 RX (24kg, 105lb S2O, row/bike, bottoms up)

  8. Matt says:

    A: R&E
    B: 38:31 RX( As written, Row, Strict HSPU, green KB, Bike)

  9. Mandy says:

    Bang gang..? Well that makes sense now..