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Saturday, November 16 2019

Posted by Mandee on November 15, 2019   |   7 Comments

 

 

For Time:

Run 600

10 Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise

20 Air Squats
Row 200 or Assault Bike 0.5km
15 Chest to Bar Pull-Ups

30 Air Squats
Run 400
20 Shoulder to Overhead   115/75   RX+ 135/95   MRX 95/65

40 Air Squats
Row 400 or Assault Bike 1km
20 Pull-Ups
40 Air Squats
Run 200
15 Split Jerk (alt feet)
30 Air Squats
Row 600 or Assault Bike 1.5km
10 Bar Muscle-Ups   MRX 10 Chest to Bar & 10 Bar Dips or 10 Burpee Chest to Bar

20 Air Squats

 

 

CFHSV Running & Endurance WOD:

4 rounds of:

200m run, rest 30 seconds

200m run, rest 30 seconds

200m run, rest 30 seconds

600m run, rest 2 minutes

7 responses to “Saturday, November 16 2019”

  1. Justin says:

    21:58 Rx+

  2. Sam W says:

    24:25 rx

  3. MH says:

    17:55 RX+

  4. CJ VK says:

    30:40 rx+ 🥶

  5. Mandee says:

    23:19 RX+

  6. Nathaniel says:

    28:07 scaled