Saturday, January 3 2015
Posted by Mandee on January 2, 2015 | 12 Comments
WOD:
A. In 10 minutes, build up to a 1RM ground to overhead
B. 15 minute AMRAP of:
4 ground to overhead 155/105 RX+ 185/125 (55 and over 125/85)
8 pull-ups RX+ C2B pull-ups
12 hand release push-ups
16 box jumps or step ups 24″/20″ RX+ 30″/24″ (55 and over 20″)
CFHSV Running & Endurance WOD:
Row Endurance Training
-Row 100m – then – rest equal time (i.e. 100m row in 23sec = rest 23sec)
-Row 250m – then -rest equal time
-Row 500m – then -rest 1/2 time (i.e. 500m row in 1:50 = rest 55sec)
-Row 750m – then -rest 1/2 time
-Row 1000m – then -rest 1/4 time (i.e. 1000m row in 4:00 = rest 1:00)
-Row 1000m – then -rest 1/4 time
-Row 750m – then -rest 1/2 time
-Row 500m – then -rest 1/2 time
-Row 250m – then -rest equal time
-Row 100m – then – rest equal time
meet at CFHSV at 8am
Ashley P! Always working hard and always dressed to impressed 🙂
Great picture Ashley!!! Always dressed perfectly! Perfect KBS
Ashley you look perfect! Lululemon model. 😉
Y’all are cracking me up!!! Thanks!!
YES! Ashley…looking awesome!!!
A. Squat Snatch 185 PR
B. 4+10 Rx+
A. 120
B. 4+12 Rx’d
Great morning! Thanks for the great coaching, Nate!
A: 220# (power clean/split)
B: 4+24, RX+
Fun times! Shout out to Ben, PR’ing his power snatch like a boss!
Looking great Ashley P!!!
A. 135# (power clean/split jerk)
B. 6+1 Rx
320 pr
5+10 rx+
A lot of hard work and fun today at BBOLC. Thanks for leading Mandee:)