Thrusters = 10 – 5 – 5 – 20 E3MOM
*Going for 20rep max*
“Come Back Home” by DB
For time:
-11 OHS 115/80 MRX 9 Back Squats 75/55
-11 Over Bar/Lateral Burpees MRX 9 reps
-11 Thrusters 115/80 MRX 9 Thrusters 75/55
-11 HSPU MRX 9 Hand Release Push-ups
-11 Power Clean 115/80 MRX 9 reps 75/55
-11 Over Bar/Lateral Burpees MRX 9 reps
-11 Pull-Ups MRX 9 Pull-ups
Then
-11 Pull-Ups MRX 9 Pull-ups
-11 Over Bar/Lateral Burpees MRX 9 reps
-11 Power Clean 115/80 MRX 9 reps 75/55
-11 HSPU MRX 9 Hand Release Push-ups
-11 Thrusters 115/80 MRX 9 reps 75/55
-11 Over Bar/Lateral Burpees MRX 9 reps
-11 OHS 115/80 MRX 9 Back Squats 75/55
CFHSV Running & Endurance WOD:
8 Rounds Of:
100m Sprint, 100m recover walk
400m Run
rest 1 minute between efforts
A. 90
B. 9:52 RX PR
9:08 Rx PR
11:30pm Open Gym (Maintenance):
A: E3MOM for 5 rds,
5 BenchPress (185-190-195-200-205) +
5 FrontSquat (205-210-215-220-225)
B: 4 rds NFT:
16 Alt BackRackLunges @115#
8 CTB Pull-ups
16 GHDs
C: 1hr 20min aggressive Mt. Bike ride on Monte Sano
I see your blog needs some fresh content. Writing manually takes a lot of
time, but there is tool for this time consuming task, search for: Wrastain’s tools for content