Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets
1 Hang Power Clean to *NO Squat Cleans
1 Front Squat to or Thrusters*
1 Shoulder to Overhead to
1 Back Squat to
1 Back Rack Shoulder to Overhead
For Time: (20min cap)
800m Run
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 Shoulder to Overhead
8 Back Squats
Rest 2min
400m Run
4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 Shoulder to Overhead
4 Back Squats
Rest 1min
200m Run
2 Deadlifts
2 Hang Power Cleans
2 Front Squats
2 Shoulder to Overhead
2 Back Squats
Barbell Load = 155/105 RX+185/125 MRX 115/75
Love this young couple and what they bring to the gym. Melanie and Frank are always together unless it’s a run and then Melanie has a slight lead. They’re committed to each other and their health and fitness. They quietly go about their business and they’ve made great strides and gains in their fitness while making CFHSV a better place. Thanks you two and keep it up!
Great pictures of two awesome people who make an even better pair. Melanie and Frank are smart, committed athletes who make their health and fitness a priority and a team endeavor. They are kind, hard working and consistent. And they can both run like the wind! Keep running Melanie, and you keep chasing her, Frank! 🙂
Great pictures!! Hardworking, kind and consistent !
A. 225
B. 13:23 RX
205
16:08 rx
“Cindy” wod: 25+15, RX
135-165-195-225-255
15:00 rx+ (6:46 / 3:33 / 1:41)
245 & 16:24 rx on 12/21/19
A. 185
B. 15:10 Rx
Great couple! I would like to run half as fast as these two!
A. 240
B. 13:59 rx+
Frank and Melanie are an awesome couple. They are fast and strong. They are always tough to catch on a running day. And, you will never catch Frank missing bench press day. Keep it up studs!
A. Modified to 1 HPC + 1 FS + 1 S2O + 1 FS + 1S2O
Built up to 155
B. 15:22 RX+