EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest:
5 Rounds for Reps
-Min 1 = ROW for Calories or Bike for Calories
-Min 2 = Double Push-up Over Bar Burpees
-Min 3 = Power Cleans 135/95 MRX 95/65
-Min 4 = Wallballs 20/14 10/9′ MRX 20/10 9′
-Min 5 & 6 = REST
Core Development
-1min Hip Extension Hold
-1min High Plank Hold
-20 Hip Extensions
-20 Reverse Rower Tucks
CFHSV Running & Endurance WOD:
For Time:
1200m run @ 80%
600m jog @ 55% recovery pace
800m run @ 80%
400m jog @ 55% recovery pace
600m run @ 80%
200m jog @ 55% recovery
400m run @ 80%
100m jog @ 55% recovery pace
200m run @ 80%
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Dang MH!! Flying solo and rock solid back there! I see you ? You rock and you know it. We all know it!
Super fly, super star, who is a true competitor to her core! This girl doesn’t mess around, and she is a stud of a CrossFitter. Keep killing it Mary Helen ?
MH so strong I pity the barbell that grazes her face!
MH!!! Strong, fierce little stick of dynamite. Always pushing herself to the limit. She’s one awesome athlete and it’s been fun watching her grow and accel. Beautiful inside and out! Keep it up MH!!!
Float like a butterfly and sting like a bee. She. Never. Stops.
9AM R&E: 22:09
10AM WOD: 269 Rx (bike)
^^killed it
254 Rx
MH! Showing everyone how its done! Looking strong!