Row/Bike 24/20cal or 400m Run
E5MOM x 10min (score is slowest time of the 2)
4 Rounds For Time: (24min cap)
6 Power Cleans
6 Hang Squat Cleans
12 Toes to Bar
24/20 Calorie Row/Bike or 400m Run
Rest 2min after each Round
Barbell Weights = 155/105 RX+185/125 MRX 115/75lbs
Core, Guns & Grip Development
-2×5 Skin the Cats
-2×10 Plate Pinch Curls
-2×10 Hip Extensions
-2×10 Barbell Curls
-2×20 Dumbbell/Kettlebell Pullovers or 2x10cal Ski Erg
-2×10 Dumbbell Hammer Curls
-2×10 Evil Wheels
CFHSV RUNNING & ENDURANCE WOD:
400m run
10 WB Ground to Overhead
6 WB Push Press
3 WB Thrusters
600m run
12 WB Ground to Overhead
8 WB Push Press
4 WB Thrusters
800m run
14 WB Ground to Overhead
10 WB Push Press
5 WB Thrusters
1000m run
16 WB Ground to Overhead
12 WB Push Press
6 WB Thrusters
1 Mile Run
A. 1:08 row
B. 23:50 scaled (knee raises, 105 lbs)
1:26 run
19:58 rx (run)
19:27@155 row
A. :25, :28
B.
A. Row 24 Calories: 51 / 50
B. Stopped at 3 rounds at the 15 minute and something mark (been sick), scaled to 135/wbsu
Bike – 1:02 / :58
16:43 Rx+ Row
(2:20 / 2:44 / 2:55 / 2:44)
24 cal row e5mom x 2: :31.6 and :31.3
17:27 rx (row)
(3:00, 2:39, 3:02, 2:46)
A. 1:31/1:29 run
B. 21:24 Rx+ row
23:53 rx
A: 1:37/1:36, easy run
B: 18:42, rx/run and unbroken
(2:54, 3:11, 3:16, 3:21)