WOD:
A. Tester “Fast 50’s” by DB
For Time
50 Pull-Ups or 50 C2B Pull-Ups
–rest 2min–
50 HSPU or 50 Hand-Release Push-Ups
–rest 2min–
50 Bodyweight / 75% BW Deadlifts
–rest 2min–
50 GHD Sit-Ups or 50 Anchored Sit-Ups
–rest 2min–
50 Kettlebell Swings 24/16 or 32/24 or 20/12
–rest 2min–
50 Double Unders
–rest 2min–
50 cal Row or 50cal Assault Bike
Rest 2min
50 Hang Power Cleans 115/75 or 135/95 or 95/65
–rest 2min–
50 Over Bar Burpees
**Athlete’s Choice on order of exercises**
CFHSV Running & Endurance WOD:
In an 11 minute window:
800m run, rest 1 minute
600m run, rest 1 minute
400m run, rest 1 minute
200m run
Rest 2 minutes, then repeat.
Accessory:
Accumulate 2 minutes in a right leg lunge
Accumulate 2 minutes in a left leg lunge
5 rounds of a 20 second hollow hold into 10 Military sit-ups
It’s a jungle full of animals at CFHSV. Keep movin you beautiful animals!
Bike – 3:38
KBS – 3:07
HSPU – 1:42
Hang Clean – 4:11
DUs – 0:26
Deadlift – 2:26
GHDs – 2:50
PullUps – 2:49
Burpee – 2:45
Total – 23:54 RX
325 reps. Did pu and the row. All other at RX+.
Did not do hang pc or du.
Got 25 lateral burpees and said to myself. Y’all can have it.
This was brutal.
436 reps at cut off (95# HPC, 24kg, CTB, bike, HSPU, GHD and all others RX)
390 reps at cutoff. Regular pullups and 115 hpc. 10 hpc and 50 burpees left
27:27 r&e
400 reps – kbs left ?
419 reps RX (31 chest to bar pull-ups left)