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Saturday, January 22 2022

Posted by Mandee on January 21, 2022   |   8 Comments

“Francy” by DB
For Time: (20min cap)

400m ROW/Run or 1k Bike
21 Thrusters   95/65   RX+ 115/75   MRX 75/55

21 Pull-Ups   RX+ Chest to Bar
400m RUN/Row or 1k Bike
15 Overhead Squats
15 Toes to Bar
400m ROW/Run or 1k Bike
9 Thrusters
9 Overhead Squats
9 Toes to Bar
9 Pull-Ups

(can link T2B and Pull-up in one motion and complete simultaneous)

*compare to 5 Jan 18*

Core Development

30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups

30 Hip Extensions
30 Butterfly ab-mat sit-ups
3min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

6 rounds of:

800m run, rest 2 minutes

*2 burpee penalty for every +/- second off 1st 800m pace*

8 responses to “Saturday, January 22 2022”

  1. Alex says:

    0800-WOD: 10:30 Rx+ (row)
    0900-R&E: 34:02 with 18 burpees (total splits +/- 9 seconds off of first 800m)

  2. Mandee says:

    10:17 RX+

  3. CJ VK says:

    12:12 rx (row)

  4. Nathaniel says:

    14:26 scaled

  5. Dukeinoxford says:

    COE
    17:41 with 50# dumbbells

  6. Justin says:

    12:30 scaled ohs to front squats, bike

  7. Misty says:

    17:36 rx