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Saturday, August 21 2021

Posted by Mandee on August 20, 2021   |   7 Comments

 

 

4 Rounds For Time: (28min cap)
Run / Row 600m or Bike 1.5km

3 Snatch
6 Overhead Squats   95/65   RX+135/95   MRX 75/55
12 Lunges (Overhead, Front or Back Rack; alt legs)

24 Toes to Bar or Wallball Sit-Ups   20/14lbs   MRX 20/10

Core & Leg Accessory Training

10 Barbell Kang Squats
20 Evil Wheels
30 Bulgarian Split Squats (15 each) w/DBs

1min Wall Iron Chair Sit Holding 25/15lb plate

 

 

CFHSV Running & Endurance WOD:

2 Rounds of:

800m run, rest 2 minutes

4 x 200m sprint, rest 30 seconds between efforts

100m recovery walk

8 x 100m sprint, 100m recovery walk between efforts

7 responses to “Saturday, August 21 2021”

  1. Dukemissthebestgymintheworld says:

    Mile run
    Then 2 rounds
    400m farmers carry 55#
    25 burpees
    8 clean and jerk@185. I scaled to 155
    7-100m sprints
    8 clean and jerk

  2. Nathaniel says:

    27:05 scaled

    – alt between 1.5k bike and 600m run
    – 9 one arm DB snatch @65lbs
    – 6 back squats with safety bar @135lbs
    – 12 alt lunges back rack safety bar @135lbs
    – 20 ghd sit ups

  3. Bradley says:

    22:07 Rx+ (row/T2B)

  4. Mandee says:

    23:57 RX+ T2B/row

  5. CJ VK says:

    3+10 rx+ (run/T2B)
    That was rough on me.
    I rowed the last round cause the rain picked up.