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Friday, March 16 2018

Posted by Mandee on March 15, 2018   |   3 Comments

 

 

EMOM Activator: 

1st Min: 12/10 calorie row or bike

2nd Min: 15 KBS

3rd Min: 10/8 over the bar burpees

4th Min: rest

Repeat one more time for a total of two rounds

 

OPEN WOD 18.4

For Time:

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)
9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk
9 deadlifts (weight 2)

50-ft. handstand walk

RX Ages 16-54: 225/155 then 315/205

RX Ages 14-15: 135/95 then 185/135

RX Ages 55+: 185/125 then 225/165; Push Press 95/65 then 10 HSPU each round

Scaled Ages 16-54: 135/95 then 185/135; hand release push-ups; bear crawl

Scaled Ages 14-15: 75/55 then 95/75; hand release push-ups; bear crawl

Scaled Ages 55+: 115/80 then 155/105; hand release knee push-ups; bear crawl

 

 

 

REMINDER: We will be hosting The OPEN today at 915AM and 515PM. We WILL have childcare for both sessions.

Our regular 915AM, 515PM and 615PM classes are canceled. 

3 responses to “Friday, March 16 2018”

  1. Daniel Lynch says:

    18.4: 37 reps Rx’d
    Yikes, my HSPUs need some work! Thankful for all the good coaching at CFHSV.

  2. CJ VK says:

    139 (15min cap)
    Scaled to 135# across w/ HSPU & HS walks

  3. Jeremy M. says:

    1:45pm Open Gym:
    For Time –
    21-15-9 of
    Deadlifts @225#
    HSPU
    Assault Bike (for cals)
    Time – 7:22, RX
    (DLs & HSPUs unbroken; bike sucked)
    – CFHSV looking good!!!!