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Saturday, June 6 2015

Posted by Mandee on June 5, 2015   |   19 Comments

Murph

 

 

A. EMOM for 10 minutes:

EVEN: 5-10 HSPU, 1-2 wall walks, or 5-10 strict push-ups

ODD: 15-25 KBS 24kg/16kg or 32kg/24kg

rest 5 minutes

B. 12 minute AMRAP of:

6 burpee pull-ups   RX+ muscle-ups

18 WBS 20/14   10’/9′

36 double unders

 

CFHSV Running & Endurance WOD:

“Throttle Control” by DB
400’s
Run 400m (Half Throttle 100m, Full Throttle 200m, Half Throttle 100m)
Rest 1 min
Run 400m (Full Throttle 200m, Half Throttle 200m)
Rest 1 min
Run 400m (Full Throttle 100m, Half Throttle 100m, Full Throttle 100m, Half Throttle 100m)
Rest 1 min
Run 400m Full Throttle
Rest 3 min
800’s
Run 800m (Half Throttle 200m, Full Throttle 400m, Half Throttle 200m)
Rest 2 min
Run 800m (Full Throttle 600m, Half Throttle 200m)
Rest 2 min
Run 800m (Full Throttle 200m, Half Throttle 200m, Full Throttle 200m, Half Throttle 200m)
Rest 2 min
Run 800m Full Throttle
 
(Full Throttle = All out effort; Half Throttle = 50% effort/Jog)
 
Once finished with Throttle Control and NOT for Time:
20 Seated Box Jumps 24/20″ or 20/18/12″
Seated Box Jump: Great exercises to build powerful legs and Running Sprint Speed. Grab a seat on a low box or stacked plates 12-16-18”) and set another higher box (12-18-20~24”) about a1/2-1 foot in front of the seat. From a seated position with feet elevated off the ground, drop feet to the ground as you roll forward, push through the heels, throw the arms forward, and jump up onto the box landing with two feet. Step down, grab a seat, and do it again.

19 responses to “Saturday, June 6 2015”

  1. Mandee says:

    CFHSV showed up to honor Murph! Good looking bunch of hard working athletes! 🙂

  2. Mimi says:

    Great picture of a memorable moment of silence for those fallen.

  3. Duke says:

    A-strict hspu 5
    32kg 10 swings

    B-4+16 RX

  4. Matthew says:

    Paul McCrary isn’t just on a mission, this is his lifestyle!

  5. Bradley says:

    4+4 Rx+

  6. Mandee says:

    A. 4 Parallette HSPU (45#plate/1abmat) and 10 KBS @ 32kg
    B. 4+1 RX+

  7. Andrew says:

    A. 20lbs @ 32kg and 10 deficit hspu with 45lb plates.
    B. 2+4 rx+…couldn’t hit mu’s today.

  8. Nathaniel says:

    A. 6 Strict HSPUs / 12 85lb KBs

    B. 4 + 2 rx +

  9. Patrick B. says:

    PanAmerican Master Weightlifting. Savannah, GA.
    Sn: 70-80-85x
    CJ: 100-108-115x
    Total: 188kg. Bronze medal.

  10. Jeremy M says:

    A: 10 hspu/15 kbs @ 32kg
    B: 3+4, rx+, MU were ugly!

  11. Bradley says:

    Congrats Patrick! Solid work

  12. Devonne says:

    A. 5 Strict Pushups / 15 KBS @ 20kg unbroken

    B. 3 rounds – 1st round 36 DU attempts/ rounds 2 and 3 – 108 reps

  13. Cobra Kodi says:

    A. Parallete HSPU 5-5-5-5-5
    32kg KBS 15-15-15-X-15

    B. 4+5 RX+