E6MOM for 30min/5 Rounds, Perform:
600m Run / Row or 1.5k Bike
12 Power Cleans
3 Over the Bar Burpees
**Score is Slowest Time of the 5 Rounds**
Barbell Weights = 135/95 RX+165/115 MRX 95/65lbs
Core Isometrics
1min L-Sit Bar Hang
1min High Plank Hold
1min Hollow Hold
1min Wall Iron Chair Sit Holding 25/15/10lbs
1min Bar Hang
1min High Plank Hold
1min Squat Hold 1” over WallBall
CFHSV RUNNING & ENDURANCE WOD:
For Time:
1600m Run
Rest 4 minutes
1600m Run
Rest 3 minutes
1600m Run
Rest 2 minutes
50 Burpees to a plate
3:48, 3:50, 3:50, {3:56}, 3:48 rx+ (row)
3:38 rx+ run (first round was slowest)
4:12
4:05
4:04
4:03
3:57
Run@135 scaled
Did not do burpees
3:07, 3:07, 3:10, 3:07, 3:03 rx bike
Rx @ 135 / Row
3:14, 3:51, 3:54, 4:05, 3:55
Went out a little to fast on that 1st round
That’s still good
Thanks
Paul, appreciate it !
3:03, RX (Bike/135#)
Splits – 3:00/2:59/3:00/3:03/3:00, PCs unbroken
3:50 – 3:44 – 3:47 – 3:43 – 3:42 RX+ row