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Saturday, December 21 2019

Posted by Mandee on December 20, 2019   |   5 Comments

 

 

Build Up 1RM Hang Bear Complex (1rep of the following in order)   E3MOM x 5 Sets
1 Hang Power Clean to

1 Front Squat to
1 Shoulder to Overhead to
1 Back Squat to
1 Back Rack Shoulder to Overhead

*No squat cleans or thrusters*

For Time:
800m Run
8 Hang Power Cleans

8 Front Squats
8 Shoulder to Overhead

8 Back Squats

8 Back Rack Shoulder to Overhead

Rest 2min

400m Run
4 Hang Power Cleans

4 Front Squats
4 Shoulder to Overhead

4 Back Squats

4 Back Rack Shoulder to Overhead

Rest 1min

200m Run
2 Hang Power Cleans

2 Front Squats
2 Shoulder to Overhead

2 Back Squats

2 Back Rack Shoulder to Overhead

Barbell Load=155/105 RX+185/125 MRX 115/75

 

 

 

CFHSV Running & Endurance WOD:

1 mile run for time

rest 4 minutes

4 x 400m at 1 mile pace, :30 rest between efforts

rest 3 minutes

4 x 400m at 1 mile pace, :30 rest between efforts

5 responses to “Saturday, December 21 2019”

  1. Nathaniel says:

    Group a dudes about to open a can of you know what on some unsuspecting WOD. They bad…all of ‘em!

  2. Duke says:

    225
    16:57 scaled

  3. Nathaniel says:

    19:16 rx+

  4. CJ VK says:

    245
    16:24 rx