Team Row or Bike Race (2-person team)
Row For Time:
-A = 100m B = 100m
-A = 200m B = 200m
-A = 300m B = 300m
-A = 400m B = 400m
-A = 500m B = 500m
*one rower/bike per team*
Team WOD
16 minute AMRAP of:
-A = 10 Deadlifts 225/155 RX+ 255/175 MRX 185/115 WHILE -B = Top Deadlift Hold
-B = 10 Deadlifts WHILE -A = Top Deadlift Hold
-A = 10 HSPU MRX Hand Release Push-ups WHILE -B = HSPU Hold MRX Plank hold
-B = 10 HSPU WHILE -A = HSPU Hold (top)
-A = 10 KBS 24/16kg RX+ 32/24kg MRX 20/12kg WHILE -B = KB Goblet Squat Hold (bottom)
-B = 10 KBS WHILE -A = KB Goblet Squat Hold
-A = 10 calorie Row WHILE -B = High Plank Hold
-B = 10 calorie Row WHILE -A = High Plank Hold
*One athlete is working, while one is in a static hold position. Athlete can only work if partner in hold position*
Oh yeah James! Super strong, super stud who is always working hard! Keep it up 🙂
Another one of CFHSV’s gentle giants…James! Keep up the good work!
Big James! Glad this guy came to join us! Sky is the limit with this one!
Now that’s one good lookin dude right there!!! CFHSV’s newest stud!
Thank you Coaches for your energy and motivation!
James is a silent assassin. He will destroy a WOD without anyone knowing. Keep it up stud!
Carrie and Joe Liotta : chicken snake or rat snake !
10:58 row
3+48 rx with Jeremiah
15:34 rxd
2+72 rxd with Amanda
Thanks for great coaching and the push to keep going, John!!
A. 12:30 Rx (3100 m)
B. 3 rounds @ 225# / HRPU
Partnered up with a Super nice guy and terrific athlete, Mark @ 0500 hrs !