WOD:
With a continuously running clock:
0 minute mark complete 1 round AFAP of:
10 tough but unbroken DL (95/135/155/185/205/225/275)
400m sprint
20 KBS unbroken (8/12/16/20/24/32)
10 pull-ups
7 minute mark complete 2 rounds AFAP of:
10 tough but unbroken DL (95/135/155/185/205/225/275)
400m sprint
20 KBS unbroken (8/12/16/20/24/32)
10 pull-ups
24 minute mark complete 1 round AFAP of:
10 tough but unbroken DL (95/135/155/185/205/225/275)
400m sprint
20 KBS unbroken (8/12/16/20/24/32)
10 pull-ups
*REMINDER* Upcoming Events at CFHSV this weekend
Saturday, August 31 11am: Rope Climbing Workshop! Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly.
Sunday, September 1: 3pm and 4pm classes will be conducting “Hotshots 19 Memorial Workout”. If you would like to donate to the cause, click on the hyperlink.
Nice job, Candace. Making it look easy!
CANDACE! You are amazing!
Looking HAWT Candace!!! 🙂
CoverGirl Candace!
Thanks ladies. I was in a burpee zone. 🙂
another day at KCF
STRENGTH
BACK SQUAT
75% X 5
85% X 3
95% X 1
Got to 205 felt good should have gone heavier
METCON
LORD OF THE RINGS
7RFT
THRUSTER X 10 (115/75)
RING PUSH UPS X 20
Scaled and hit the cut off time
rough one this morning. Still sore from Monday’s workout.
Deadlift 225 lbs
KBS 24 kg
all sets unbroken
= 3:25, 9:22 (3:55, 5:27), 4:24
forearms were smashed. Great work in 0600 this morning. Kyle and David M went heavy and fast.
3:11 (225, 24kg)
7:52 (225, 32kg)
3:37 (225, 32kg)
2:55 ( 275, 32kg )
9:15 ( 275, 32kg )
4:08 ( 275, 32kg )