Saturday, December 19 2015

Posted by Mandee on December 18, 2015   |   6 Comments





A. In 12 minutes, build up to a 2RM power clean (must be touch and go)

B. OPEN WOD 11/5:

20 minute AMRAP of:

5 power clean 145/100  (55 and over 130/75)

10 toes to bar

15 WBS 20/14  10’/9′  (55 and over 20/10  9′)

C. Core and Shoulder Development: 1-2 rounds not for time:

200m walking see saw press with dumbbell

20 sit-ups

15/10 push-ups straight into 30 seconds high plank hold

20 V-ups


CFHSV Running & Endurance WOD:

E2MOM x 6 sets
-10 Arch/Hollow Rocks
-0:30s Banded Running Drill

-Rest 5:00
E4MOM x 5 sets
-12 Lateral Cone Jumps
-10 Jumping Lunges
-8 Heavy Russian Swings
-200m Sprint

6 responses to “Saturday, December 19 2015”

  1. Wilma says:

    I see my baby boy Zac working hard. Way to knock out those double unders!

  2. Nathaniel says:

    Lions and tigers and bears, oh my! Zac, Michael, and Sam show up to show out. My man Kodi is brave to stand so close to these wild animals.

  3. Regina says:

    Michael, you’re in the wrong class!

  4. Dani says:

    Stud muffins! Kobra stance is strong.

  5. Mandee says:

    Three awesome athletes being coached up by one stellar coach 🙂

  6. Jeremy M says:

    A picture of CFHSV’s finest! Zac, Michael and Sam! All great athletes and awesome dudes! And ole Kodi isn’t too bad himself!