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Saturday, September 6 2014

Posted by Mandee on September 5, 2014   |   5 Comments

Bryan R

 

 

WOD:

Pull-up or muscle-up biathlon:

Complete the following for time of:

400m run

21 unbroken pull-ups or 12 unbroken muscle-ups (bar or ring)

400m run

18 unbroken pull-ups or 9 unbroken muscle-ups (bar or ring)

400m run

12 unbroken pull-ups or 6 unbroken muscle-ups (bar or ring)

400m run

9 unbroken pull-ups or 3 unbroken muscle-ups (bar or ring)

**100m run penalty must be completed anytime the pull-ups or muscle-ups are broken, paid immediately**

 

CFHSV Running & Endurance WOD:

Run Training
Sprint Work
**Perform 2 50m sprints at 60-70% and 2 100m at 80-90% before starting the Sprint Training**
EMOM for 5 min
Sprint 100m (50m out – 50m back)
Rest 3 min
E1:30MOM for 4 sets
Sprint 200m (100m out – 100m back)
Rest 3 min
E3MOM for 2 sets
Sprint 400m (1 Lap)
Rest 3 min
E1:30MOM for 4 sets
Sprint 200m (100m out – 100m back)
Rest 3 min
EMOM for 5 min
Sprint 100m (50m out – 50m back)
Run 800-1200m (2-3 laps) at 75-85% concentrating on form and breathing pattern
meet at CFHSV at 8am

5 responses to “Saturday, September 6 2014”

  1. Mandee says:

    Looking good Bryan!
    21:39 rx’d with ring muscle ups

  2. CrossFit Kodi says:

    Lots of great performances today! Way to push yourselves everyone!

    13:52 RX (Ring Muscle-Ups)

  3. Melissa D says:

    24:47 bar MUs (scaled-didn’t do 3 penalty runs)

  4. Nathaniel says:

    18:34 rx w/ ring muscle-ups

  5. I am no Justin says:

    15 something pull ups.