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Saturday, November 12 2016

Posted by Mandee on November 11, 2016   |   4 Comments

t2b

 

 

WOD:

A. EMOM x 12 minutes:

1st minute: 14/12 calorie row  (MRX 12/10 calorie row)

2nd minute: 15 KBS as heavy as possible

3rd minute: 30 second handstand hold

B. Time Priority Diane

For Reps:

60 seconds of deadlifts  225/155   (MRX  185/115)

60 seconds of HSPU   (MRX  2″/4″ rise)

45 seconds of deadlifts  225/155   (MRX  185/115)

45 seconds of HSPU   (MRX  2″/4″ rise)

30 seconds of deadlifts  225/155   (MRX  185/115)

30 seconds of HSPU   (MRX  2″/4″ rise)

15 seconds of deadlifts  225/155   (MRX  185/115)

15 seconds of HSPU   (MRX  2″/4″ rise)

Score = Total reps of deadlifts, HSPUs and combined score

 

CFHSV Running & Endurance WOD:

800m Run – Rest 2:00
2 x 200m Sprints – Rest 1:00 B/W Efforts
600m Run – Rest 2:00
4 x Alt. 100m/50m Sprints – Rest 0:45 B/W Efforts

400m Run – Rest 2:00
6 x 50m Sprints – Rest 0:30 B/W Efforts

Workout Details: The runs are conducted at ~80% of maximum effort, something you can maintain for an extended period of time. The sprints are to be all-out, 100% efforts. 

4 responses to “Saturday, November 12 2016”

  1. KOBRA says:

    45 + 74 = 119 RX

  2. Mandee says:

    51 + 67 = 118
    Dang Kodi got me by 1!

  3. Don says:

    44+44=88 MRX