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Saturday, October 3 2015

Posted by Mandee on October 2, 2015   |   6 Comments

Runners 1Runners 2Runners

 

 

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

 

6 responses to “Saturday, October 3 2015”

  1. Mandee says:

    Looking good runners 🙂

  2. Brian A says:

    A. 295, 345, 375, 405, 435
    B. 3+15 RX

  3. Tracy says:

    A. 175-195- 215-225-230
    B. 3+6 rxd

  4. Mandee says:

    A. 180-210-225-240-255
    B. 3+21 RX+

  5. Nathaniel says:

    A. 255 – 300 – 325 – 345 – 365

    B. 3 + 2 rx+

  6. Kobra Kodi says:

    A. 225-260-285-300-320

    B. 3+8 RX+