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Wednesday, September 23 2020

Posted by Mandee on September 22, 2020   |   17 Comments

 

 

In 15 Minutes: establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed)

5min AMRAP:

600m Row/Run or 1.5km Assault Bike
6 Bar/Ring Muscle Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups

Max Kettlebell Swings   32/24 or 24/16 or 20/12kgs

Rest 3min

4min AMRAP:

400m Row/Run or 1km Assault Bike
20 Kettlebell Swings
Max Bar/Ring Muscle-Ups or Chest to Bar Pull-Ups or Pull-Ups

Rest 2min

3min AMRAP:

200m Row/Run or 0.5km Assault Bike
4 Bar/Ring Muscle-Ups or 8 Chest to Bar Pull-Ups or 12 Pull-Ups

Max Russian Kettlebell Swings

17 responses to “Wednesday, September 23 2020”

  1. Nathaniel says:

    Look at that dude. Wish I had those Hollywood looks while breaking a sweat! Daniel loves a challenge and he’s got the work ethic and fight to prove his mettle. He’s a great guy with a great family that have all become a part of CFHSV. You, Kim, and the kiddos rock!

  2. Mandee says:

    Daniel looking focused and ready! This guy is so nice and humble. He’s always open to coaching and works hard to improve his skills, strength and overall fitness. Great guy who has been a great addition to CFHSV! 🙂

  3. Hal says:

    T for Training

    95 reps RX (pull-ups, green KB)

  4. Regina says:

    5 lbs / 42.5 lbs PR* / 6 reps
    82 reps Rx (run, c2b, 16kg)

  5. Dukelegsaintneverbeenthissore says:

    COE 19:57

  6. Josh Kennedy says:

    A1: C2B 25# plate
    A2: Pullup 50# DB
    A3: 10 reps strict
    B: 11 + 3 + 30 = 44 with run, RMU, 2pd KB

  7. CJ VK says:

    Strict weighted C2B: 32#
    Strict weighted pull-up: 75#
    Strict pull-ups: 12

    35/6/42=83 (bike/RMU/32kg)

  8. Misty says:

    Daniel! Looking focused and determined! This guy is a great athlete that just keeps getting better! Actually, he has no choice to keep getting better because his wife keeps chasing him down! Awesome couple and so glad they found their way to CFHSV!

    A. 12.5 # – C2B / 22.5 # – Pull-Up / 5 strict
    B. 58rx (C2B & 24kg)

  9. Nathaniel says:

    Weighted C2B – 70lbs

    Weighted Chin over Bar – 120lbs

    Max strict pull ups unbroken – 21

    WOD – 90 reps rx ( 32kg, ring mu’s, bike )

  10. Mandee says:

    A. 25# C2B / 55# Chin over bar / 9 strict unbroken
    B. 70 reps RX (24kg, ring MUs, row)

  11. Bailey says:

    A. Weighted C2B – 36#
    Weighted chin over bar – 67.5# PR
    Max reps strict pull ups – 14
    B. 93 (Run / C2B / 24kg)

  12. Chef Tyler says:

    A:
    C2B – 30
    PU – 73
    Max – 15
    B.
    84 Rx (ring/bike/green kb)

  13. Jason M says:

    A.) T | #53 Strict PU | 8 Strict PU
    B.) 27 | 6 | 46 => 79 (Rx Row, BMU, 24kg)

  14. Landon says:

    Strict C2B – 53lb
    chin over bar – 70 lb
    14 strict PU

    28+9+39 – 76 reps Run, green kettlebell, BMU

  15. Mac McCraw says:

    Strict weighted C2B: 53#
    Strict weighted pull-up: 97#
    Strict pull-ups: 11

    37/6/40=83 (row/RMU/32kg)