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Saturday, December 12 2020

Posted by Mandee on December 11, 2020   |   10 Comments

 

 

“Dropped Lung Deuce” by DB

For Time: (21 min cap)

Run 400m
10 Over the Bar Burpees
30 Sumo Deadlift High Pull   95/65lbs   RX+ 115/75   MRX 75/55

Row 300m or Assault Bike 0.8km
5 Over the Bar Burpees
15 Front Squats
Run 400m
10 Over the Bar Burpees
30 Shoulder to Overhead
Row 300m or Assault Bike 0.8km
5 Over the Bar Burpees
15 Thrusters

Core Challenge (straight through, no stopping)

15 WallBall Sit-Ups 20/14lbs 20/10lbs
15 WallBall Slams to Overhead
1min High Plank Hold

15 V-Ups
15 Evil Wheels
1min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes

2 x 600m run, rest 30 between efforts

rest 2 minutes

800m run, rest 1 minute

2 x 400m run, rest 30 seconds between efforts

rest 2 minutes

400m run, rest 30 seconds

2 x 200m run, rest 15 seconds between efforts

10 responses to “Saturday, December 12 2020”

  1. Duke says:

    15:55@95

  2. MH says:

    11:44 RX+ run row

  3. Nathaniel says:

    12:54 rx+

  4. Regina says:

    19:08 Rx, run/bike

  5. B. A. says:

    16:06 RX

  6. Kim G says:

    19:08 rx (run/bike)

  7. Mandee says:

    13:49 RX+

  8. CJ VK says:

    14:50 @ 115 scaled to all bike

  9. Bradley says:

    14:41 scaled to 65# and hang power snatch for SDHP

  10. JJ Millich says:

    A: 13:28, RX @95# (run/bike)
    B: Tempo Front Squats E2MOM – 135(5)x5