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Saturday, October 17 2015

Posted by Mandee on October 16, 2015   |   8 Comments

Cole 1Cole 3Cole 2

 

 

WOD:

A. Snatch Prep: 1 Power Snatch to 1 OHS to 1 Squat Snatch EMOM x 6 minutes

rest 2 minutes

10 minutes to build up to a 1RM Squat Snatch

B. 9 minute AMRAP of:

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

6 over the phone bar burpees

9 pull-ups  RX+ 9 strict pull-ups

36 double unders

rest 2 minutes, then

“FINISHER”

2 minutes max reps burpee pull-ups

or

3 minutes max reps burpee muscle-ups (ring)

 

CFHSV Running & Endurance WOD:

For constant movement at approximately 85%…

Run 1:00, rest :30 for 5 rounds

Run 2:00, rest 1:00 for 3 rounds

Run 4:00

Accumulate: 60 Military sit-ups or GHD sit-ups

60 ball slams

30 broad jumps

meet at CFHSV at 8am

 

REMINDER: Barbell Club is CANCELED this weekend.

 

Good Luck to all our CFHSV athletes competing in War of the WODs and in the Nashville Weightlifting Open!

8 responses to “Saturday, October 17 2015”

  1. Kobra says:

    Cole is LIGHTNING fast!

  2. Mande says:

    Cole! Putting up the time of the day on that 400m run!! Nice work 🙂

  3. Eric says:

    Need his speed!

    Good luck to everyone competing today!

  4. CJ says:

    Awesome effort and coaching this morning.

    A. 125#
    B. 3+3 Rx
    C. 24

  5. Mimi says:

    Good luck to everyone competing today!!
    Updates will be posted on Facebook page!

  6. Don says:

    Dittos, TJ! A. 100 (PR) B. 2+18 scaled and C. 11

  7. Bradley says:

    Awesome work from some stellar athletes this morning. Congratulations to all who competed today. You all did outstanding and represented cfhsv well.

    A. 190
    B. 3+18 Rx+
    C. 13 Bar MUs

  8. Kobra says:

    A. 200

    B. 3+14 RX+

    C. 15 Burpee Bar MU