For Time: (35 min cap)
200m Run/Row or 0.5km Assault Bike
2 Hang Squat Clean Thruster 115/75 RX+135/95 MRX 95/65
200m Row/Run or 0.5km Assault Bike (opposite)
2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips
400Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster
400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
800 Run/Row or 2km Assault Bike (opposite)
8 Hang Squat Clean Thruster
800m Row/Run or 2km Assault Bike (opposite)
8 Muscle-Ups (ring) MRX 8 Chest to Bar Pull-Ups & 8 Dips
400 Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster
400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
200m Run/Row or 0.5km Assault Bike (opposite)
2 Hang Squat Clean Thruster
200m Row/Run or 0.5km Assault Bike (opposite)
2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips
CFHSV Running & Endurance WOD:
For Time:
200m Run, rest 30 seconds
400m Run, rest 1 minute
600m Run, rest 1:30
800m Run, rest 2 minutes
1200m Run, rest 3 minutes
800m Run, rest 2 minutes
600m Run, rest 1:30
400m Run, 1 minute
200m Run
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD:
For Time:
1 Minute Run
4 Thrusters
1 Minute Run
4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups
2 Minute Run
8 Thrusters
2 Minute Run
8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups
4 Minute Run
16 Thrusters
4 Minute Run
16 Rows/Curls/Chair pulls AND 16 Dips/Kick backs/Push-ups
2 Minute Run
8 Thrusters
2 Minute Run
8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups
1 Minute Run
4 Thrusters
1 Minute Run
4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups
