A. Clean cluster training: E2MOM x 5
2 power cleans to 1 hang power clean
B. Masters WOD: CF Games 2012 Row-Clean-Burpee
For time:
1000m row
30 cleans 135/95 or 115/85
50 burpees onto a 45 lb plate
C. Core Accessory Training:
25 evil wheels
25 hip extensions
accumulate 2 minute high plank hold w/1 push-up every 10 seconds
CFHSV Running & Endurance WOD:
With a continuously running clock:
0:00 mark: run 100m
1:10 mark: run 200m
2:40 mark: run 300m
4:30 mark: run 400m
9:00 mark start: every 30 seconds for 15 rounds, run 50m.
rest 2 minutes, reset clock.
With a continuously running clock:
0:00 mark: run 100m
1:10 mark: run 200m
2:40 mark: run 300m
4:30 mark: run 400m
Matrice! This girl knows how to move a barbell with beautiful form 🙂
There she is…Matrice in the middle of the ring like the Champ she is!
A. 135-155-175-195-205
B. 11:42 Rx @ 135
185-195-205-215
9:26 @ 135
Matrice showing everyone how it’s done!!
A. 220
B. 10:07 Rx
That’s my girl right there!! She’s hilarious and a great athlete! Way to go Matrice!
A. 175
B. 10:45 RX at 95#
Outstanding BBOLC today! Thanks folks!
Great work today Don!
Great form on that OHS, Matrice!
245
9:28 rx
A. 225
B. 10:00 @ 135