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Saturday, August 1 2015

Posted by Mandee on July 31, 2015   |   10 Comments

rope climb

 

 

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

10 responses to “Saturday, August 1 2015”

  1. Mandee says:

    Some strong athletes right there! 🙂

  2. Wilma says:

    Incredible picture showing 6 very strong people working very hard.

  3. steve price says:

    A. 185

    B. 3+100 @ 115 / 100 singles per round

  4. Nathaniel says:

    A. 200

    B. 5 + 56 rx+

  5. George C says:

    R&E: 13:05, then 7:24 mile

    WOD:
    A) 135
    B) 3+22

  6. Mimi says:

    Great picture!
    A: 85#
    B: 3+62 rx

  7. Bradley says:

    A. 155
    B. 5+2 Rx+

  8. Heath Sharp says:

    C&E WOD 12:38 then 6:38 mile

    Then:

    A) 205 complex

    B) 5+50 RX+

  9. Mandee says:

    A. 150
    B. 5+72 RX+

  10. Matt says:

    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)