A. Front Squat: 6 – 4 – 2 – 2 – 2 E3MOM
B. “Terrific Tabata” by DB
Tabata goblet squats 32/24/16kg
rest 1 minute
Tabata push press 95/65 or 75/55 or 55/35
rest 1 minute
Tabata front squat 95/65 or 75/55 or 55/35
rest 1 minute
Tabata KBS 32/24/16kg
rest 1 minute
Tabata WBS 20/14 10’/9′ (clear line)
Score = least number of reps performed in any of the 8 intervals, listed separately and as a total
CFHSV Running & Endurance WOD:
5k run for time
Jon T. exhibiting perfect execution of what we call a “pull-way-up!” Way to go man!
Awesome pic of some awesome athletes! Nice CTB Jon and Justin 🙂
245-265-280-300-280
8/10/6/6/6=36 @32/95
A. Front Squats :
6 @260
4 @275
2 @295
1 @315
2 @300
B. 42 reps @32kg & 95lbs ( 8, 12, 7, 6, 9 )
A. 185(6) 195(4) 210(2) 220(2) 210(2)
B. 36 @ 24kg/75# (8-9-6-6-7)
A. 6@225, 4@245, 2@260, 2@275, 2@260
B. 10-7-5-0-6 = 28 @ 95# & 24 kg
A. 190(6) – 205(4) – 220(2) – 235(2) – 225(2)
B. 8/9/6/6/7 = 36 Rx @ 32kg/95#
A. 175(6) – 185(4) – 195(2) – 205(2) – 195(2)
B. 41 reps RX @ 24kg/65 (8, 10, 8, 7, 8)
A. 235(6) 250(4) 270(2) 285(2) 270(2)
B. 5 across= 25 @ 32kg and 95# barbell
I really appreciate working out with Mac. He always makes great points about form and technique.
A. 5K-obra = 22:30 PR
B. 175(6) 205(4) 235(2) 255(2) 235(2)
C. 31 RX 32kg/95# (10,9,6,6,0)
WOW! BAMM! KA-POW! Tabata Tore me Up. It looks like you BAD A CFers tore it up! Great job!
-Front Squats = 6@75 – 4@95 – 2@115 – 1@135 and 2 thrusters – 2@165 and 1 thruster. Got a little excited the Front Squats felt a little okay so was pumped and hit a thruster or two ☺
-WOD as RXd @ 24kgs/53lbs & 75lbs & 20lbs 10’ = (5, 7, 4, 7, 5 ) = 28
A: 160(6) 170(4) 180(2) 185(2) 180(2)
B: 36 RX @ 24kg/ 65# (8/8/8/6/6)