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Saturday, July 23 2016

Posted by Mandee on July 22, 2016   |   12 Comments

racktop

 

 

 

WOD:

A. Thruster: 5 – 4 – 3 – 2 – 1  E2:30MOM

B. “Ticking Time Bomb” by DB

for time:

Buy in: 600m run, then

3 rounds of:

7 thrusters  95/65  RX+ 135/95  (MRX 75/55)

5 over the bar burpees

7 power cleans

5 over the bar burpees

C. Core Development:

50 GHD sit-ups or Military anchored weighted sit-ups

50 butterfly sit-ups

 

CFHSV Running & Endurance WOD:

10 Burpees
–25m Shuttle Sprint
7 Burpees
–50m Shuttle Sprint
5 Burpees
–100m Shuttle Sprint
REST 2:00

20 Air Squats
–25m Shuttle Sprint
14 Air Squats
–50m Shuttle Sprint
10 Air Squats
–100m Shuttle Sprint
REST 2:00

5 Burpees and 10 Air Squats
–25m Shuttle Sprint
4 Burpees and 8 Air Squats
–50m Shuttle Sprint
3 Burpees and 6 Air Squats
–100m Shuttle Sprint

12 responses to “Saturday, July 23 2016”

  1. Stephanie says:

    Kim! A beauty and a beast!! She’s strong as an ox!

  2. fleming says:

    A big shout out to the awesome young stud John Hand for coaching his a$$ off all week! ! Thank you, John for your positivity, encouragement, and perseverance! You did it! We all appreciate you stepping up to the plate!

  3. fleming says:

    And Kim. …you’re a beast like no other!

  4. Mandee says:

    Kim and David looking strong! And synchronized 🙂

  5. CJ VK says:

    A. 175# – Missed 195# a few attempts
    B. 8:06 Rx

    Glad to have all of our coaches back this morning. Huge thanks to John for his coaching marathon this week, we all appreciate ya!

  6. Justin says:

    165-185-195-205-225-235(x)
    9:00 rx+

  7. KOBRA says:

    A. 205

    B. 9:10 RX+

  8. Mandee says:

    So happy to be back home at CFHSV!
    A. 105(5) – 125(4) – 145(3) – 155(1) – 160(1)
    B. 8:40 RX+
    First one back without the hotel AC hurt so good!! 😩