Power Clean EMOM
3 – 3 – 3
Rest 2min/Adjust Weights
Hang Power Clean EMOM
2 – 2 – 2
Rest 2min/Adjust Weights
Power Clean to Hang Power Clean EMOM
1 – 1 – 1 – 1 – 1
For Time: (15min cap)
21 Calorie Row/Assault Bike or 300m Run
21 Hang Power Cleans 155/105 RX+ 185/125 MRX 115/75
21 Barbell Push-Ups
15 Calorie Row/Assault Bike or 200m Run
15 Power Cleans
15 Barbell Push-Ups
9 Calorie Row/Assault Bike or 100m Run
9 Power Clean to Hang Power Cleans
9 Barbell Push-Ups
Core Development
15 V-Ups
15 Russian Twists
15 Toes Through Rings
15 Russian Twists
15 WallBall Slams
CFHSV Running & Endurance WOD:
800m run @ 60%
rest 2 minutes
400m run @ 85%
rest 1 minute
4 x 200 @ 95-100%
rest 40 seconds between efforts
After last 200m, rest 2 minutes, then
1 mile run
165-195-225
185-215-245
185-205-225-240-255
10:36 rx+
R&E ☑️
Row
185-205-225
205-225-240
205-225-235-245-260
7:34 Rx+ (run)
185 – 205 – 225
205 – 225 – 240
205 – 225 – 235 – 245 – 260
8:17 rx+
95-95-95
105-105-105
105-110-115(X)-115-115
14:22 Rx, run
A. 120
B. 2+13 rx (run)