WOD:
A. Deadlift: 10 – 8 – 6 – 4 – 2 E2:30MOM
B. 11 minute AMRAP of:
11 deadlifts 205/140 RX+ 245.165 (55 and over 165/115)
11 HSPU RX+ 6″/4″ deficit (55 and over 4″ rise)
11 box jumps 20″ RX+ 24″ (55 and over 20″ step ups)
C. Core Development:
1 minute high plank hold
10-20 strict toest o bar
10-20 GHD sit-ups
1 minute low plank hold
10-20 strict toes to bar
10-20 GHD sit-ups
CFHSV Running & Endurance WOD:
800m run
At the 5:00min mark start first station. Spend 1 minute at each station accumulating reps.
Round 1: single unders, alternating forward lunges, 25m shuttle run, ab-mat sit-ups, rest
Round 2: running man jump rope, alternating reverse lunges, 25m shuffles, Military sit-ups, rest
Round 3: double unders, squat jumps, 25m shuttle run, butterfly sit-ups, rest
800m run
meet at CFHSV at 8am
Looking good runners 🙂
A. 295, 345, 375, 405, 435
B. 3+15 RX
A. 175-195- 215-225-230
B. 3+6 rxd
A. 180-210-225-240-255
B. 3+21 RX+
A. 255 – 300 – 325 – 345 – 365
B. 3 + 2 rx+
A. 225-260-285-300-320
B. 3+8 RX+