logo

Saturday, January 15 2022

Posted by Mandee on January 14, 2022   |   11 Comments

 

 

For Time & Unbroken: (30min cap)

200m Run/Row or 0.5k Bike or 50 Double Unders
20 Barbell Push-Ups   MRX Push-Ups
1 Split Jerk   165/115   RX+205/135   MRX 115/75

200m Run/Row or 0.5 Bike or 50 Double Unders
20 Deadlifts
2 Split Jerk
200m Run/Row or 0.5k Bike or 50 Double Unders
20 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′
3 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 WallBall Sit-Ups
4 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Over the Bar Burpees
5 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Toes to Bar
6 Split Jerk

*if not unbroken, as big as sets as possible*

Squat Development

10 Kang Squats Barbell
20 Skater Squats (10ea)
30 Pistols (15ea)
1min Wall Iron Chair Sit Holding 15/10lb plate

 

 

CFHSV Running & Endurance WOD:

2 rounds of: 

800m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

600m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

400m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

11 responses to “Saturday, January 15 2022”

  1. Duke says:

    19:10 rx+ ub

  2. Nathaniel says:

    24:51 scaled and very broken

  3. Kim G says:

    23:40 (DU)
    Scaled weight to 95#

  4. Mandee says:

    13:15 RX+ unbroken with DUs

  5. CJ VK says:

    20:06 rx+ unbroken (DUs)

  6. Regina says:

    23:43, bike; unbroken; scaled to 105#

  7. Bradley says:

    14:34 Rx+ unbroken with DUs

  8. Bailey says:

    13:14 RX+ unbroken with DUs

  9. Justin says:

    16:52 rx bike

  10. Devonne says:

    18:01 – Scaled; Row

Leave a Reply

Your email address will not be published. Required fields are marked *