Hang Power Snatch E2MOM
4 – 2 – 1 – 1
Thrusters E2MOM
6 – 3 – 1 – 1
15min AMRAP:
10 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
5 Chest to Bar Pull-Ups RX+ 5 Bar Muscle-ups
10 Thrusters
15/12 cal Bike or Row or 200m Run
Core & Single Leg Development
2 sets 10-15 reps Evel Wheels
2 sets 10-15 reps OH Reverse Lunges with 2 KB/DB
2 sets 10-15 reps weighted Hip Extension w/2sec pause at top
2 sets 10-15 reps Bulgarian Split Squats with 2 KB/DB in Front Rack Position
CFHSV Running & Endurance WOD:
For Time:
4 x 200m, rest :15 between efforts
*goal is to keep splits within 2 seconds
rest 3 minutes
4 x 400m run, rest :30 between efforts
*goal is to keep splits within 5 seconds
rest 3 minutes
3 x 600m run, rest 1 minute between efforts
*goal is to keep splits within 7 seconds
*Burpee penalty*
2 burpees per second over/under allowed splits
REMINDER: FREE Gymnastics Open Gym this Saturday, August 11th at 11AM.
Good luck to all CFHSV competing in the Sprint Triathlon today!
PLEASE NOTE: Leeman Ferry will be partially closed due to this event.
Allow yourself extra time to get to CFHSV!
115-135-175-185x
165-185-205-235PR
3+10 RX+
115-145-155-165(x)
165-175-195-205
4+25 rx
95-135-145-155
135-155-165-185
3 RX (did start off each rd w/ a muscle up though)
HPS – 135(4) – 155(2) – 170(1) – 185(1)
Thruster – 135(6) – 165(3) – 205(1) – 225(1)
Wod 4 + 15 rx +
R&E: 32 Burpees
A: 155 Across
B: 3+2 RX ( all Bike)
A. training
B. 5 rounds RX (all row)