Saturday, September 6 2014
Posted by Mandee on September 5, 2014 | 5 Comments
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
Looking good Bryan!
21:39 rx’d with ring muscle ups
Lots of great performances today! Way to push yourselves everyone!
13:52 RX (Ring Muscle-Ups)
24:47 bar MUs (scaled-didn’t do 3 penalty runs)
18:34 rx w/ ring muscle-ups
15 something pull ups.