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Saturday, March 13 2021

Posted by Mandee on March 12, 2021   |   9 Comments

 

 

“Run, Lift, Row & Go” by DB

3 Rounds For Time: (40min cap)

400m Run/Row or 1km Assault Bike
15 Deadlifts   155/105lbs   MRX 115/75

10 Hang Cleans
5 Shoulder to Overhead
400m Row/Run or 1km Assault Bike
5 Chest to Bar   MRX Pull-Ups
10 Barbell Push-Ups   MRX Push-Ups

15 Air Squats

Core & Handstand Development

60ft Handstand Walk or 6 WallWalks

120ft Bear Crawl
1min High Plank Hold
2min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

1200m run

rest 1 minute

6 x 200m sprint, rest 30 seconds between efforts

800m run

rest 1 minute

6 x 100m sprint, 100m recovery walk between efforts

1200m run

 

9 responses to “Saturday, March 13 2021”

  1. B. A. says:

    22:15 RX.

  2. Duke says:

    22:55 @155 run

  3. Alex says:

    17:30 Rx+ (row)

  4. CJ VK says:

    19:05 rx (run/row)

  5. Nathaniel says:

    16:57 rx

  6. Regina says:

    28:50 Rx, row

  7. Bradley says:

    16:33 Rx

  8. Mandee says:

    25:22 modified
    3 RFT:
    1k Bike
    15 power cleans @105
    10 front squats @105
    1k Bike
    15 bar facing burpees
    15 air squats