WOD:
A. Front Squats: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM
B. 11 minute AMRAP of:
9 chin-ups RX+ L-sit chin-ups (55 and over females only jumping chin-ups)
11 thrusters 85/60 RX+ KB thrusters 24kg/16kg (55 and over 65/50)
13 box jumps 24″/20″ RX+ 30″/24″ (55 and over 20″/18″)
“FINISHER”
As soon as AMRAP is complete,
3 minutes to accumulate max reps KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg)
REMINDER: Our pull-up workshop is Wednesday, April 8th at 530pm. Sign up on MBO to reserve your spot! Counts as a regular visit for Silver and Gold Athletes, $15 for Bronze.
Looking good on those T2B Diego and Kyle! 🙂
Great coaching from Mandee this morning!
A) 155(10)-175(6)-185(4)-195(4)-155(10)
B) 2+14 Rx
C) 38 @32kg
A: 85-95-100-100-85
B: 3+9 rx
C: 43
105-125-135-135-105
2+10 Rx (RX + on the thrusters@75#)
32@24Kg
Front Squats
185 – 205 – 225 (5) – 245 (4) – 185
Two Studs. One a duck hunter and the other a road bike racer but most importantly awesome CFHSV athletes.
WOD RX for chins and 45lb DB thrusters and RX+ 30″ Box jumps = 3 + 12
Finisher = 56reps w/45lb KB
this WOD blew my muscles up like I was a bodybuilder and made me breathe like I had COPD.
Get some CFHSV
A: 190(10)-215(6)-230(4)-230(4)-190(10)
B: 3+9, RX+ (got sick to stomach and heart rate through the roof after 1
set)
C: rest 1 min, 33 reps, 70#
A.10@135-6@165-5@185-5@185-10@135
B.4+23rx
C.41@24kg
KBS were tough. I wanted to lay down so bad. Thanks for staying after us Mandee.
A. 135(9)- 155-185(3)-155-105
B. 3+27 scaled chin ups
c. 38@16 kg
110(10) 125(6) 130(4) (130)4 110(8)
2+7 everything rx+ expect KB (12kg)
42 swings @16kg
105-120-125-125-105
5+1 Rx
53 kb swings @ 16kg
225-250-265-265(4)-225
3+10rx+
43@2pd
135 (10) -155 (6) 165 (4) 165(4) 135 (10)
3+21 – my legs were smoked from the lift! Thrusters were a bear for me today!!
42 @ 16kg