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Saturday, December 16 2017

Posted by Mandee on December 15, 2017   |   7 Comments

 

 

 

EMOM Activator for 6min
1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest

2nd min = 30 sec Hang Muscle Cleans 45/35 or 65/45 or 75/55 or 95/65, 30 sec Rest

3rd min = 30 sec Shoulder To Overhead,  30 sec Rest
Repeat

This is not for max reps, but quality movement, warm-up and activation.

6 minutes to Build Up to WOD weight

E4MOM x 4 Sets:

-3 Burpee C2B  RX+ 3 Burpee Bar Muscle-Ups
-7 Pull-Ups
-5 Hang Power Clean  155/105   RX+ 185/125   MRX 125/80
-5 Shoulder To Overhead
-10 Lateral Jumps  24/20″   RX+ 30/24″   MRX 18/12″

**Score = Slowest Round**

 

 

CFHSV Running & Endurance WOD:

3 Rounds Of:

Tabata bike

rest 1 minute

Tabata squats

rest 1 minute

After last round of Tabata, rest 3 minutes, then:

1 mile run for time

 

7 responses to “Saturday, December 16 2017”

  1. BP says:

    Activated with 95#
    1:05/1:00/1:00/:59 RX

  2. Justin says:

    57/56/53/52 rx

  3. Mandee says:

    9AM: R&E

    Open Gym: today’s WOD:
    1:23 / 1:22 / 1:22 / 1:19 RX+
    Great training!

  4. Tracy says:

    Open Gym
    2:22 – 2:15 – 2:18 – 2:16
    Fun workout!! 🤗

  5. Jeremy M. says:

    11:45am Open Gym:
    12-15-2017 Wod – “The Kitchen Sink”
    26:50, scaled
    – Coming off virus, still weak.
    – 53#KB, 115#BB, all 400m runs, subbed rope climbs w/10 pull-ups, hspus, unanchored sit-ups.

  6. Michael Little says:

    .58, 1:01, 1:02, 1:01 Rx+