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Saturday, November 21 2015

Posted by Mandee on November 20, 2015   |   9 Comments

515

 

 

WOD:

A. 1 power clean to 1 hang clean  E2MOM for 12 minutes

B. 16 minute AMRAP of:

3 power clean 165/115  RX+ 205/140  (55 and over 135/90)

9/6 wall ball push-ups  (55 and over regular push-ups)

12 WBS 2014/  10’/9′  (55 and over 20/10  9′)

9 toes to bar

36 double unders

C. Core Development: 2 rounds not for time of:

25 WB or KB Russian twists

30 seconds right side plank hold

30 seconds left side plank hold

25 sit-ups (weighted, GHD or Military)

1 minute low plank hold

 

CFHSV Running & Endurance WOD:

“System Shock”
800m Run at 110% of 1-mile pace
– Rest 90s
EMOM for 5:00
Sprint 100m at Max Effort
– Rest 90s after last sprint
400m Run at 1-mile pace
– Rest 90s
EMOM for 5:00
Sprint 100m at Max Effort
– Rest 90s after last sprint
800m Run at 110% of 1-mile pace
meet at CFHSV at 8am

9 responses to “Saturday, November 21 2015”

  1. Mandee says:

    Looking good CFHSV! 🙂

  2. Andrew says:

    A. 185-205-225-245x-225-225
    B. 5+27 RX+

  3. Don says:

    2+24 Rx’d! I’m feeling it already! PR of 160 on the clean complex, getting stronger. Thanks for great coaching today Nathaniel and Mandee!!

  4. Matt says:

    Great job Andrew and Don.

  5. Bradley says:

    A. 225

    B. 6+13 Rx+

  6. Mandee says:

    A. 180
    B. 6+16 RX+

  7. Justin says:

    165-185-195-205-215-225
    5 rx+

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