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Saturday, August 14 2021

Posted by Mandee on August 13, 2021   |   6 Comments

 

 

20min AMRAP:

12/10 Calorie Row/Bike or 200m Run

10 Deadlifts
10 Over the Bar Burpees
10 Wallball Sit-Ups or 10 Toes to Bar

Wallballs =   20/14lbs   MRX 20/10
Barbell =   225/155   RX+275/185   MRX 155/105

Guns & Core Development

5 Skin the Cats
10 Plate Pinch Curls (two plates)

1min High Plank Hold
15 DB Hammer Curls
20 Band Pull-Aparts
1min Low Plank Hold
25 Barbell Curls
-30 Plate Curls (one plate, two arms)

 


CFHSV RUNNING & ENDURANCE WOD:

4x400m, 1 min rest between efforts
Rest 3 min
4x400m, 45 sec rest between efforts
Rest 2 min
4x400m, 30 sec rest between efforts

6 responses to “Saturday, August 14 2021”

  1. Bailey says:

    6+26 rx+ (row/t2b)

  2. CJ VK says:

    5+27 rx+ (row)

  3. Kim G says:

    5+4 rx (run / t2b)

  4. Nathaniel says:

    5 rounds scaled

    – alternated 12 cal bike and 200m run ( rx 😜 )
    – 20 hip extensions for 10 deadlifts
    – 10 over the rower facing burpees
    – 12 half ass v-ups for t2b

  5. Mandee says:

    7+9 RX+ (T2B, row)