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Thursday, November 14 2019

Posted by Mandee on November 13, 2019   |   6 Comments

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds

2 reps EMOM for 5min – Rest 2min – 1 rep Split Jerk EMOM for 5min

* bar is on floor*

For Time:
50 Handstand Push-Ups   MRX 2/4″ Rise or 10 Wall Walks

50cal Row or A Bike

50 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

50 Box Jumps/Step-ups   24/20″   RX+ 30/24″   MRX 20/18″

50 Calorie Row or Assault Bike

50 Shoulder to Overhead   95/65   RX+ 115/75   MRX 75/55

Core Development & Shoulder Stretching

2 min Banded Shoulder Stretches of Choice

50 Hip Extensions for time   MRX 30

2x10sec Back Bridge/Arch

2 min with favorite Shoulder stretches without bands

6 responses to “Thursday, November 14 2019”

  1. Nathaniel says:

    Badest beard in the gym! Patrick Stark circles WODs like a shark and attacks. He moves well, goes about his business, and flashes a quiet smile after eaving his mark on a wod. Keep it up dude

  2. Mandee says:

    Patrick is a stellar athlete who moves well and makes everything look effortless. He has a quiet, calm way about him, and he’s been putting in work at CFHSV for many years. Keep up the awesome work, Patrick! 😁

  3. CJ VK says:

    A1. 135-155-175-195-215
    A2. 225-235-245-255-265
    B. 20:11 rx

  4. MH says:

    145-145-145-150
    160-175-185-195
    17:12 RX+

  5. Sam W says:

    20:45 rx

  6. Justin says:

    Bad dude
    135/185
    16:56 rx