WOD:
A. Power Snatch: 3 – 3 – 2 – 2 – 1 – 1 E2MOM
B. Based on Regionals Event 2 2017
21 – 15 – 9 reps for time of:
Power Snatch 115/80 (MRX 95/55)
Ring Dips (MRX Bar Dips)
C. Core Development:
Accumulate 1 minute Right Side Plank Hold
25 GHD Sit-Ups or Ab-mat Sit-ups
Accumulate 1 minute Left Side Plank Hold
25 Hip Extensions
Accumulate 1 minute High Plank Hold
25 GHD Sit-Ups or Ab-mat Sit-ups
Accumulate 1 minute Low Plank Hold
CFHSV Running & Endurance WOD:
For Time:
800m run, Rest 2 mins
800m run, Rest 2mins
600m run, Rest 1:30
600m run, Rest 1:30
400m run, Rest 1 min
400m run, Rest 1 min
200m run, 30 sec rest
200m run
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Balls to the wall. 😎
135-145-155-165-175-185(x)
4:56
R&e
25:56
R&E: 26:07
135-155-165-175-185x-185x
9:18 RX w/ no torn pectoral
A. 135(3) – 155(3) – 170(2) – 185(2) – 200(x) – 195 PR
B. 6:29 Rx
C. Complete
A.) 165(3) 185(3) 205(2) 225(2) 245(1) 255(x) all TnG
B.) 5:28 w/ 80# DB
C.) Complete
1:00pm Driveway Workout:
A: Tuesday’s (5/30/17) Strength –
EMOM for 4min, 2PS + 2SDrop –
115-125-135-135
EMOM for 4min, 1HPS + 1SBalance –
135-145-155-165
5min to reach 1rep heavy HPS –
165-175-185-195(x)
B: Today’s Strength –
E2MOM, PowerSnatches for 6sets –
135(3)-155(3)-165(2)-175(2)-185(1)-
195(x)-185(1)
C: Today’s wod modified –
For time, 21-15-9:
PowerSnatch@115# + BBPush-ups
Time = 4:55
(No rings at house. Small sets on push-ups w/rest to replicate ring dips.)
Running & Endurance on the bike
A. 140
B. 7:14 RX
C. Complete
A. 135(3)-155(3)-165(2)-175(x)-185(x,x)-175(1)
B. 8:30 Rx