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Saturday, November 14 2015

Posted by Mandee on November 13, 2015   |   10 Comments

diego

 

 

WOD:

A. OHS: 7 – 5 – 2/3 – 1/2 – 4/5   E2:30MOM

B. For Time:

600m run

9 OHS 95/65  RX+ 135/95  (55 and over 75/55)

9 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep)  RX+ toes to rings to muscle up complex

400m run

7 OHS 95/65  RX+ 135/95  (55 and over 75/55)

7 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep)  RX+ toes to rings to muscle up complex

200m run

5 OHS 95/65  RX+ 135/95  (55 and over 75/55)

5 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep)  RX+ toes to rings to muscle up complex

100m run

3 OHS 95/65  RX+ 135/95  (55 and over 75/55)

3 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep)  RX+ toes to rings to muscle up complex

 

CFHSV Running & Endurance WOD:

5 RFT:
-20 Alternating DB Step-Ups 24″/ 20″
-15 Burpee Box Jumps
-10 GHDs
-200m Sprint
Afterwards, accumulate in order:
-2 x 800m Run, 1:00 rest between reps
-3 x 400m Run, 1:00 rest between reps
-2 x 15 GHRs or Hip Extensions or Banded Pull Throughs directly into 15 Wallball Russian Twists
meet at CFHSV at 8am

10 responses to “Saturday, November 14 2015”

  1. Mandee says:

    Love this pic of four strong CFHSV athletes! 🙂

  2. tj says:

    there u go

  3. Nathaniel says:

    There goes that man! D-A-GO and his fellow athletes doin work at CFHSV!

  4. SheaW says:

    The OHS did not own me this morning…I actually enjoyed this WOD. Rx in 14:20.

    And seriously – our facility – I am still so excited about how awesome our box is!

  5. CoachDB says:

    All marvelous people in the pic.

    Active/Therapeutic Recovery
    60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
    Was really tough today and my joints needed to be pried to open.

    Shoulder Flexibility & Strength Development
    500m Swin NOT for time:
    Combo of Freestyle, Breast Stroke & Back Stroke

  6. Andrew says:

    A. 185-205-225(3)-255(2)pr-tweaked forearm
    B. 9:04 RX

  7. Don says:

    Got a couple of 105s today on OHS, getting better. 17:57 Rx’d

  8. Nathaniel says:

    A. 165(7) – 185(3) – 195(2) – 225(1) pr – 175(4)

    B. 15:50 rx +

  9. Mandee says:

    A. 135(7) – 155(5) – 170(2) – 180(1) – 155(4)
    B. 18:01 RX+