12min build up to:
3 RM Push Press (from rack)
4 Rounds For Time: (20min cap)
400m Run / Row or 1k Bike
6 Handstand Push Ups RX+Strict or 6 Push Press 155/105lbs MRX 95/65
16/12 Push-Ups
1 Rope Climb 15’ RX+Legless MRX 10’ or 12 Ring Rows
Chest & Core Development
2×18 DB/KB Bench
2×18 Evil Wheels
2×18 Banded Push-Ups
2×18 Band Pull-Aparts
A. 195
B. 17:23 rx (🚴♂️; hspu)
C. Complete
A: 145
B: 14:53 scaled HSPU to KB SP
A. 85
B. 17:13 rx hspu/run
19:21 scaled
4 rounds :
– 1k bike
– 12 strict press @65lbs
– 12 knee push ups
– 12 band assisted pull ups
135-155-185-205-225(2) [225(3) on 7/21/21]
13:53 rx+ (SHSPU / bike)
205
16:41 rx+ strict hspu
220
12:06 Rx+ run
A. 95
B. 19:?? something (hspu, row)
I love these pictures of all my strong friends! 💕💕
225 (5)
14:38 RX+
Did not participate in the WOD, but congratulations CFHSV athletes! Y’all are the bomb! Just saying☺️☺️!