Saturday, June 20 2015
Posted by Mandee on June 19, 2015 | 10 Comments
WOD:
9 minute AMRAP of:
800m run, then max rounds of:
5 burpee pull-ups RX+ burpee muscle-ups
5 OHS 95/65 RX+135/95 (55 and over 75/55)
rest 3 minutes
7 minute AMRAP of:
600m run, then max rounds of:
5 burpee pull-ups RX+ burpee muscle-ups
5 OHS 95/65 RX+135/95 (55 and over 75/55)
rest 2 minutes
5 minute AMRAP of:
400m run, then max rounds of:
5 burpee pull-ups RX+ burpee muscle-ups
5 OHS 95/65 RX+135/95 (55 and over 75/55)
Score = Total reps from all AMRAPs combined
CFHSV Running & Endurance WOD:
Row & Run Training
Complete the following for time:
Row 250m
Run 200m
Run 100m Backwards (use road/parking lot route)
Row 500m
Run 400m
Run 200m Backwards (use road/parking lot route)
Row 1000m
Run 800m
Run 400m Backwards (use road/parking lot route)
Row 500m
Run 400m
Run 200m Backwards (use road/parking lot route)
Row 250m
Run 200m
Run 100m Backwards (use road/parking lot route)
Runner’s Core and Leg Development
50m OH Walking Lunges w/45/35/25/15lb plate
1min High Plank Hold
50m OH Walking Lunges w/45/35/25/15lb plate
Accumulate 1min Low Plank Hold
meet at CFHSV at 8am
Josh R moving fast as lightening on those over the bar burpees! 🙂
61 total reps RX+
57 reps Rx
63 rx +
Great Saturday morning wod with fun people! Love seeing those I don’t see during the week. Have a great weekend everyone and happy father’s day to all the cf dads:)
87 rx
46 reps, RX+
73 rowed
Fun morning with great friends 🙂
I agree!!! Good times!!!
51 RX+
Have a great weekend everyone! 🙂
45 RX+