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Saturday, September 15 2018

Posted by Mandee on September 14, 2018   |   6 Comments

 

 

Back Squat     E3MOM

10 – 5 – 8 – 5 – Max Reps

**WOD Credit to/Based on CF Games Masters Complex Fran **

For Time:

7 Bar Muscle-Ups   MRX 7 Chest to Bar

7 Chest to Bar Pull-Ups   MRX 7 Pull-Ups

7 Pull-Ups   MRX 7 Ring Rows

21 Thrusters   95/65   MRX 75/55

5 Bar Muscle-Ups   MRX 7 Chest to Bar

5 Chest to Bar Pull-Ups   MRX 7 Pull-Ups

5 Pull-Ups   MRX 7 Ring Rows

15 Thrusters   95/65   MRX 75/55

3 Bar Muscle-Ups   MRX 7 Chest to Bar

3 Chest to Bar Pull-Ups   MRX 7 Pull-Ups

3 Pull-Ups   MRX 7 Ring Rows
9 Thrusters   95/65   MRX 75/55

Core Development

1min L-Sit Hang to 1min Lying feet 6″off floor

10 Hanging to 10 Lying Windshield Wipers

 

 

CFHSV Running & Endurance WOD:

1 mile run, rest 4 minutes

800m run, rest 2 minutes

800m run, rest 2 minutes

400m run, rest 1 minute

400m run, rest 1 minute

400m run, rest 1 minute

400m run, rest 2 minutes

1 mile run

6 responses to “Saturday, September 15 2018”

  1. @CJVK says:

    A. 195(10)-240(5)-225(8)-255(5)-235(7)
    B. 8:41 Rx

  2. Steve Price says:

    A. Back Squats: 315×10, 365×4, 315×8, 405 x1 pause squat

    B. 11:57 MRX

  3. Nathaniel says:

    A. Training

    B. 5:19 rx

  4. Wes B. says:

    R&E: 25:55 (run)

    A. 255 (10) 320 (5)… Called it quits
    B. 10:54 rx

  5. Chef Tyler says:

    Open gym
    A. No squats
    B. 12:33 Rx
    C. Nope
    5x 400m row/1:00 rest
    1:34/1:41/1:46/1:34/1:34

  6. MH says:

    A. 155(10) 195(5) 185(8) 205(5) 185 (7)
    B. 6:10 RX