Saturday, October 11 2014
Posted by Mandee on October 10, 2014 | 7 Comments


WOD:
“Ticking Time Bomb” by DB
Buy In: 600m run
3 rounds for time of:
7 thrusters 95/65 RX+ 135/95 (55 and over 75/55)
5 over the bar lateral burpees
7 power cleans 95/65 RX+ 135/95 (55 and over 75/55)
5 over the bar lateral burpees
Cool Down:
50 GHD sit-ups or 50 Military ab-mat sit-ups
CFHSV Running & Endurance WOD:
Plyo Speed Run Combo Training
Run 200m and 10 Box Jumps 24/20″
Rest 1 min
10 Box Jumps 24/20″ and Run 200m (Compare times)
Rest 2min
Run 400m and 10 Box Jumps 24/20″
Rest 2 min
10 Box Jumps 24/20″ and Run 400m (Compare times)
Rest 2min
10 Box Jumps 24/20″ and Run 600m
Rest 3min
Run 800m and 10 Box Jumps 24/20″
Rest 3min
10 Box Jumps 24/20″ and Run 400m (Compare time to earlier)
Rest 2min
Run 200m and 10 Box Jumps 24/20″ (Compare time to earlier)
meet at CFHSV at 8am
Nice Jason!! 🙂
7:59 rx+
7:32 RX+
8:12 Rx
7:10 RX
10:52 Rxd
7:44 Rx