logo

Saturday, August 13 2016

Posted by Mandee on August 12, 2016   |   14 Comments

rig

 

 

WOD:

A. 15 minutes to establish a 1RM strict press

B. 4 minute AMRAP of:

10 HSPU or 10 dips or 10 ring push-ups

10 box jumps or step ups 24″/20″

rest 2 minutes

4 minute AMRAP of:

10 shoulder to overhead 75/55  or  95/65  or  115/80  or  135/95

30 double unders

rest 2 minutes

2 minute AMRAP of:

5 HSPU or 5 dips or 5 ring push-ups

5 box jumps or step ups  24″/20″

rest 1 minute

2 minute AMRAP of:

5 shoulder to overhead  75/55  or  95/65  or  115/80  or  135/95

20 double unders

*can mix up dips, HSPU and ring push-ups*

C. Core Development Training:

accumulate 1 minute L-sit hold on rings or parallettes

accumulate 1 minute L-sit hold hang from bar

 

CFHSV Running & Endurance WOD:

“After-Burner”

For as long as possible:

E(5:00)MOM – Run 800m

~Once you are no longer able to complete within the time cap, rest 2:00 and begin…~
E(3:00)MOM – Run 400m
~Once you are no longer able to complete within the time cap, rest 2:00 and begin…~
E(1:30)MOM – Run 200m
Accessory
Accumulate 2:00 in a Hollow Hold
Accumulate 2:00 in a Forward Lunge, L/R
Accumulate 50 4-Count Flutter Kicks

14 responses to “Saturday, August 13 2016”

  1. CJ VK says:

    A. 145#
    B. 239 Rx @ 115# (HSPU & Step ups)

  2. Justin says:

    175
    6/3+3/6/3=378
    135/ring dips

  3. Mimi says:

    A: 85#
    B: (3)+(2+15)+(2)+(2+5)= 230 rx at 65#
    C: complete
    Just trying to move today……

  4. CoachDB says:

    Love this box so much, such a great layout depicted in this pic.
    Really like the Running & Endurance training today. Would love to hear and see athletes results from the R & E.
    47yo/M – 5’6″ – 177lbs
    Strict press = 170lbs – 15lb increase from December, but still a long way to go for a PR
    WoD #1 = 2+9 of 10 HSPU & 10 Box Jumps to 20″box (still can’t get 24″)
    WoD #2 = 3+4 of 10 S2O 115lbs & 30 Doubles
    WoD #3 = 2+1 of 5 HSPU & 5 Box Jumps to 20″box
    WoD #4 = 2+10 of 5 S2O 115lbs & 20Doubles
    Core & Accessory
    L-Sit Hold and L-Sit Hang Complete in 8 sets of 15 sec holds with 30 sec rest in between each set.
    33 Ring Push-Ups
    2 Turkish Get-ups and called it
    Have a Great Day CFHSV!!!

  5. Bradley says:

    A. 160#

    B. 5+9/4/5+1/3+20 = 415 Reps Rx (135#/HSPUs)

  6. KOBRA says:

    A. Worked with dumbbells

    B. 6+10 / 3+6 / 6+1 / 3+1 = 393 total reps
    (135 w/ HSPUs)

  7. KOBRA says:

    and just as a shout-out to Running and Endurance this morning…

    collectively they ran 75,200m as a group

    Stellar!

  8. Nathaniel says:

    A. 160

    B. 360 reps rx @135 / HSPU / box jumps

  9. Mandee says:

    A. 125
    B. 6/4/5/3+21 = 426 reps with HSPUs and 95#

  10. Brian A says:

    A. 175
    B. 321 @ 135

  11. George C says:

    Running and endurance was fantastic! Great coaching from Kodi and a really fun ‘tester’ wod.

    Completed 10x 800m staying within the time cutoff.

  12. Mac says:

    220

    401 @135 / hspu

  13. You have got very well stuff right here
    madden nfl 17 http://codewhack.com/forum/topic/8587

  14. nhl 17 says:

    Thank you so much! This is an terrific website!.
    nhl 17 http://danagustave.angelfire.com/fifa-17-manuals.html