WOD:
A. In 10 minutes, build up to a heavy clean & jerk
B. For Time:
600m run
3 rope climb 15′ (55 and over 3 rope climbs 10′)
15 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75)
400m run
2 rope climb 15′ (55 and over 2 rope climbs 10′)
10 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75)
200m run
1 rope climb 15′ (55 and over 1 rope climbs 10′)
5 ground to overhead 135/95 RX+ 155/105 (55 and over 115/75)
rest exactly 2 minutes, then
“FINISHER”
2 minutes max rope climb 15′ (55 and over max rope climb 10′)
CFHSV Running & Endurance WOD:
Red
Run 800m Baseline
800m x 3 @ 10s faster pace
2:30 rest between reps
Penalty = 10 Burpees
Patrick with the perfect kettle bell form 🙂
My man Patrick the Shark is always moving and uses great form and technique!
Patrick is a bad dude.
A. 12:31 RX+
B. 6 Rope Climbs
A. 235
B. 11:45 Rx+
C. 6
Looking good Patrick!
A. 280
B. 9:31 rx +
C. 7
CFHSV showed up BIG today and started 2016 mean! I like it
10:00 Class:
A: 235, PC+SJ
B: 10:32, RX+
C: 7
-RTR
225
13:06 135/ctb
195 PC-PJ
13:02 RX
8 rope climbs
Did not finish by cutoff but went RX and completed all rope climbs.
Outstanding job on those rope climbs Full Ride
A-205
B-14:22 scaled
A: 345 PR
B: 11:24 Rx+
C: 5
Great 10:00 class, way to start ’16 off right!
Patrick is always an awesome athlete to watch train. His movements are very pleasing to the eye. Great form.
Part A: Well I was called out by a Grand buddy yesterday so I went for at try at 5 TnG Clean & Jerks at 185lbs. Successful. Had no idea I could hit that.
WOD Scaled:
Row 600 – 15 Strict Chin-ups – 15 G20 @ 135lbs
Row 400 – 10 Strict Chin-ups – 10 G20 @ 135lbs
Row 200 – 5 Strict Chin-ups – 5 G20 @ 135lbs
TIME = 13:10
20 kabuki bar swings each side
200m OH Waiter Walk 45lbs
CFHSV your times are insane. Great Job!
Thanks Coach means a lot!
A. 180
B. 11:29 RX+
C 7 rope climbs
a.145 not enough practice
b. 19:45 rx’d
275 (cleaned 315 but could it get overhead)
11:40 rx+
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