logo

Saturday, September 3 2022

Posted by Mandee on September 2, 2022   |   7 Comments

 

 

Run/Row 400m or 1k Bike x 3 times   E3MOM

(score is slowest time)

REST 3min

Start WOD

For Time Alternating Reps of: (25min cap)

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

Hang Clean   115/75   RX+135/95   MRX 95/65lbs

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Over the Bar Burpees

Core Development

20 Weight Plate Ground to Overhead   55/45  45/35  35/25
20 Russian Twists
20 Ball Slams (with slam ball) or 20 Calorie Ski Erg

20 Russian Twists
20 Weight Plate Ground to Overhead   55/45  45/35  35/25

 

 

CFHSV Running & Endurance WOD:

6 rounds of:

400m hard run

400m jog

100m walk

 

7 responses to “Saturday, September 3 2022”

  1. Bailey says:

    A1: run – 1:40/1:401:41
    A2: 14:17 RX+

  2. Nathaniel says:

    A. Slowest run 1:34

    B. 17:53 rx+

  3. steve price says:

    A. Row: 1:29 / 1:29 / 1:29

    B. 6 rounds + 10 Hang Cleans Rx+

  4. Mandee says:

    A. Row: 1:38/1:38/1:38
    B. 13:01 RX+

  5. Alex says:

    Run: 1:31/1:27/1:20
    17:11 Rx+

    Small victory today for using hook grip for the whole workout!

  6. Duketrying says:

    1:28-1:27-1:25
    8@115

  7. Bradley says:

    Bike 1:44/1:44/1:40

    14:45 Rx+