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Saturday, November 13 2021

Posted by Mandee on November 12, 2021   |   10 Comments

 

 

3 Rounds For Time: (30min cap)
600m Run / Row or 1.5km Bike
15 Hang Cleans   155/105   MRX 95/65

15 Box Jumps   24/20”   MRX 20/18”
15 Toes to Bar
-15 Shoulder to Overhead

Core, Shoulder & Flexibility Development

15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks

2x30sec Couch Stretch or Modified Couch
1min Handstand Hold
2x30sec Head to Floor Straddle Stretch
1min High Plank Hold w/Shoulder taps
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

 

CFHSV Running & Endurance WOD:

6 rounds: 

400m run

20 jumping squats

400m run

rest 1 minute

10 responses to “Saturday, November 13 2021”

  1. Alex says:

    8am – WOD 18:40 Rx (row)
    9am – R&E 31:52

  2. Duke says:

    29:29 rx run
    Bout died today

  3. Justin says:

    19:09 rx bike

  4. CJ VK says:

    20:24 rx bike

  5. Mandee says:

    17:24 RX row

  6. Bradley says:

    16:29 Rx Row

  7. Nathaniel says:

    24:41 scaled ( bike )

    Power cleans from floor @115

    Strict press 45lb

  8. Kim G says:

    2+58 scaled to 85#
    (Bike, run, bike)

  9. Griffin Blake says:

    19:35 RX