Saturday, August 5 2017

Posted by Mandee on August 4, 2017   |   5 Comments


20 Minute AMRAP of:
-20 KBS  24/16kgs  RX+ 32/24  MRX 20/12kgs
-15 Push-Ups   RX+ Feet on 2x45lb plates/1x45lb plate
-10 Pull-Ups   RX+ Strict
-5 Dips   RX+ Strict (ring or bar)

Core & Flexibility Training
-50 GHD sit-ups or anchored for time   MRX 30 reps
-2x30sec Couch Stretch or Modified Couch
-50 Hip Extensions for time   MRX 30 reps
-2x30sec Head to Floor Straddle Stretch
-1 Min L-Sit hold Rings, Dip Bar, Parallettes or Floor
-2x10sec Back Bridge/Arch
-Max High Plank Hold w/1push-up every 10sec
-Spend 3-5min with favorite Shoulder stretches with or without bands




CFHSV Running & Endurance WOD:

3 Minute Run @90%

Rest 3 minutes

EMOM x 20 minutes: 45 second run, 15 second rest

Rest 3 minutes

1 mile run @ 70%




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5 responses to “Saturday, August 5 2017”

  1. Bradley says:

    That’s one awesome team right there!

  2. Mandee says:

    Cass and Tyler! Truly a dynamic duo! Keep after it stud muffins! 🙂

  3. Tyler says:

    Notice me completely soaked and Cass has barely broken a sweat ?

  4. Little Erin says:

    5+10 rx bar dips

  5. Michael Little says:

    5+2 rx+