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Saturday, December 15 2018

Posted by Mandee on December 14, 2018   |   9 Comments

 

 

In 15 Minutes:

Establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin

over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed)

For Time:
600m Row or Run or 1.5km Assault Bike

21 Thrusters   95/65   MRX 75/55
21 Pull-Ups

Rest 3min / Add Weight

400m Run or Row or 1km Assault Bike (opposite)

15 Thrusters   115/75   MRX 95/65
15 Chest to Bar Pull-Ups

Rest 2min / Add Weight

0.5km Assault Bike or 200m Run or Row (opposite)

9 Thrusters   135/95   MRX 115/75
9 Bar Muscle-Ups

Core Development

10 Ab Activators = Hands to Toes, Toes to Hands, and Hands and Toes meet in middle (V-up) = 1 Rep

20 Hip Extensions with 2 second pause at top

 

 

 

CFHSV Running & Endurance WOD:

3 Rounds of:

400m run, rest 30 seconds

800m run, rest 30 seconds

400m run

Rest 4 minutes between rounds

9 responses to “Saturday, December 15 2018”

  1. @CJVK says:

    Oh man! I love that dood. Good runner!

  2. Justin says:

    BW/88/10
    10:42 3/3 rest
    R&E 37:00

  3. BP says:

    A. Accumulated 70 Strict Chin Ups across timeframe
    B. 2+15 RX

  4. @CJVK says:

    2+14 rx (run/row/bike & 3/3 rest)

  5. Mel D says:

    2+13 rx (3/3 rest)

  6. Duke says:

    2+16 row bike run
    3 minutes rest between each part

  7. @PJD says:

    11:43 Rx* (3/2 rest)

    *one minute added to score because I was too busy talking to my friends during the brief like a bad boy

    Shame! 🔔 Shame! 🔔

  8. MH says:

    10:19 RX 3/3 rest