WOD:
A. Shoulder to OH – OH Lunge – Shoulder to OH – Squat – Shoulder to OH complex
In 12 minutes, build up to a max weight of 1 shoulder to overhead, to 1 OH right leg lunge, to 1 OH left leg lunge, to 1 shoulder to overhead to 1 front squat to 1 shoulder to overhead
B. 15 minute AMRAP of:
50 double unders
6 shoulder to overhead 95/65 RX+ 115/80 (55 and over 75/55)
6 OH lunges (alternating 3 each leg) 95/65 RX+ 115/80 (55 and over 75/55)
6 shoulder to overhead
12 toes to bar
C. Core Development: 100 butterfly ab-mat sit-ups
CFHSV Running & Endurance WOD:
With continuous movement:
Run 800m at 5k pace
Run 400m at 1 mile pace
Run 600m at 5k pace
Run 400m at 1 mile pace
Run 400m at 5k pace
Run 400m at 1 mile pace
rest 5 minute
Run 1 mile for time
Some strong athletes right there! 🙂
Incredible picture showing 6 very strong people working very hard.
A. 185
B. 3+100 @ 115 / 100 singles per round
A. 200
B. 5 + 56 rx+
R&E: 13:05, then 7:24 mile
WOD:
A) 135
B) 3+22
Great picture!
A: 85#
B: 3+62 rx
A. 155
B. 5+2 Rx+
C&E WOD 12:38 then 6:38 mile
Then:
A) 205 complex
B) 5+50 RX+
A. 150
B. 5+72 RX+
Running and endurance-I finished the work out about 13 min before the 8am WOD. I walked a lot and ran a little.
Then:
A: 115
B: 2+38 ( scaled to attempts on DU’s)