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Saturday, June 20 2015

Posted by Mandee on June 19, 2015   |   10 Comments

Josh

 

 

 

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

10 responses to “Saturday, June 20 2015”

  1. Mandee says:

    Josh R moving fast as lightening on those over the bar burpees! 🙂

  2. Heath Sharp says:

    61 total reps RX+

  3. steve price says:

    57 reps Rx

  4. Nathaniel says:

    63 rx +

  5. fleming says:

    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

  6. Jeremy M says:

    46 reps, RX+

  7. Tracy says:

    73 rowed
    Fun morning with great friends 🙂

  8. Mandee says:

    51 RX+
    Have a great weekend everyone! 🙂