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Saturday, May 20 2017

Posted by Mandee on May 19, 2017   |   8 Comments

 

 

 

WOD:

A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or

Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development

**Athlete picks a modality and works to get around 2-5 reps each set**

 

B. MURPH Challenge Prep

For Time *with or without a 20/14lb vest*

Run 800m

–5 Rounds of

5 Pull-Ups – 10 Push-Ups – 15 Air Squats

Run 600m

–4 Rounds of

5 Pull-Ups – 10 Push-Ups – 15 Air Squats

Run 400m

–3 Rounds of

5 Pull-Ups – 10 Push-Ups – 15 Air Squats

Run 200m

–2 Rounds of

5 Pull-Ups – 10 Push-Ups – 15 Air Squats

 

 

CFHSV Running & Endurance WOD:

1 Mile Run

rest 3 minutes

4 x 400m Run Repeats, rest 1 minute between efforts

rest 3 minutes

8 x 200m Run Repeats, rest 30 seconds between efforts

 

 

 

 

Click here to sign up for Catered Fit! Delivered daily to CFHSV!

Once you sign up, you will receive the menu via email weekly.

 

 

 

REMINDER: We will be hosting CFHSV’s Black Shirt Club and Green Team Skills Test this Saturday at 12PM! Sign up on MBO to reserve your spot! Come test your skills and challenge yourself in an effort to become a member!

8 responses to “Saturday, May 20 2017”

  1. DUKE says:

    26:24 scaled

  2. Michael Little says:

    DNF. 🌈

  3. MH says:

    29:32 20 lb vest rx

  4. Matt says:

    A: Ring Muscle Up practice, 2 linked RMU(PR)
    B: DNF

  5. Justin says:

    2 bar mu
    28:35 w/vest

  6. Bradley says:

    A. 5 rounds of 2 linked strict Ring MUs and 5 rounds of 2 linked kipping ring MUs with 20# vest

    B. 23:08 Rx with 20# vest

  7. Mandee says:

    31:31 RX with 20lb vest

  8. Nathaniel says:

    21:56 rx w/ 20lb vest