3 min One Attempt Max:
Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups
5 min AMRAP:
5 Over Bar Burpees
5 Power Snatch 95/65 RX+ 115/75 MRX 75/55
5 Bar Muscle-Ups MRX 5 Chest to Bar Pull-ups
REST 3min/Add Weight
5 min AMRAP:
5 Deadlifts
5 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
5 Toes to Bar
REST 3min/Add Weight
5 min AMRAP:
5 Power Cleans 135/95 RX+ 155/105 MRX 115/75
5 Shoulder to Overhead
5 Chest to Bar Pull-ups MRX Pull-Ups
CFHSV Running & Endurance WOD:
400m run, rest 1 minute
400m “tempo” run (sprint 100m, jog 200m, sprint 100m), rest 2 minutes
800m run, rest 2 minutes
800m “tempo” run (sprint 200, jog 400m, sprint 200m), rest 3 minutes
800m run, rest 3 minutes
800m “tempo” run (sprint 200, jog 400m, sprint 200m), rest 2 minutes
400m run, rest 1 minute
400m “tempo” run (sprint 100m, jog 200m, sprint 100m)
A. 20 BMU PR
B. 2+10 / 3+7 / 3+4
900 R&E: 2/3 ✅
1000 CF: 15 BMU
A. 11 ring MUs
B. 4 + 3 rx
C. 6 + 5 rx
D. 5 + 1 r
A. Training
B. 4 + 2 scaled to pull-ups
C. 5 + 11 RX
D. 4 RX
11:30am Open Gym:
A: (Wednesday’s Workout, 8/15/2018)
DL – 45
OHS – 7
C2B – 20
WBS – 27
T2B – 17
KBS – 21
BMU – 13
Total reps = 150, RX (115/Bike/BMU/53kg)
B: E1:30OM for 5 rds, BenchPress @185#
6/6/6/5/5
– That wod was tough!!