For Time:
1 Mile Run or Row or 4k Assault Bike
75 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′
50 Pull-ups RX+ Chest to Bar
25 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″
10 Clean & Jerks 135/95 RX+ 185/125 MRX 95/65
2 Rope Climbs 15′ RX+ Legless MRX 10″
Core Development
Accumulate 1min L-Sit HANG
30 GHD Sit-Ups or Anchored Weighted Sit-ups
30 Hollow Rocks
CFHSV Running & Endurance WOD:
400m run, rest :30
200m sprint, rest :15
200m sprint, rest :15
400m run, rest 3 minutes
800m run, rest 1:00
100m sprint, 100m recovery walk
100m sprint, 100m recovery walk
800m run, rest 3 minutes
1200m run, rest 1:30
200m sprint, rest :15
100m sprint, 100m recovery walk
200m sprint
8am: R&E
Scaled to bike
10am WOD:
21:50 RX
20:26 rx
1 legged assault bike
3 rounds
.5 km
Rest 90 seconds
.7 km
Rest 90 seconds
1 km
Rest 3 minutes
?
22:20 something Rx ?
?
22:30 rx +
11:30am Open Gym:
A: Complete (12cal/5reps/5reps)
B: 9:32, RX (that hurt!)
– CFHSV looking stout!!
Btw, did yesterday’s wod, 6/22/2018