Saturday, May 16 2020

“Murph’s Madness” by DB
For Time: (40min cap)
– Run 800m
2 Rounds of:
10 Pull-ups – 15 Push-ups – 20 Air Squats
– Run 400m
3 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
– Run 200m
1 Round of:
10 Pull-ups – 15 Push-ups – 20 Air Squats
– Run 400m
2 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
– Run 800m
3 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
– Run 200m

*compare to 19 May 2018 & 18 May 2019*

Core Development

25 GHD Sit-Ups
25 Hip Extensions

CFHSV Running & Endurance WOD:

R&E will be held at our main location!

For Time:

200m Run, rest 1 minute

400m Run, rest 1 minute

600m Run, rest 2 minutes

800m Run, rest 2 minutes

800m Run, rest 2 minutes

600m Run, rest 1 minute

400m Run, rest 1 minute

200m Run

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Home WOD

5 Rounds For Time:

3 Minute / 600m Run

10 Rows / Chair Rows

20 Push-ups

30 Air Squats

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