WOD: A. Push Press: 2-2-2-2-2 E2MOM B. 50/50 Work/Rest 1 minute AMRAPs: 5 rounds of: 1 min AMRAP of HSPU or barbell shoulder to overhead 95/65 or 75/55 rest 1 minute 1 min AMRAP of double unders or single unders rest 1 minute Score 1 = total number of HSPU or shoulder to overhead Score 2 = total number of doubles or singles CFHSV Running & Endurance WOD:
“The 5km Catapult via 800 x 200m Sprints” by DB
1 x 800m Sprint
Rest 2min
1 x 200m Sprint
Rest 1 min
Repeat the above 800m and 200m sprints with rest 4 more times for a total of 5 rounds = 5km
*Intent is to run hard on all sprints but try to maintain consistency (+ or – 10 seconds on 800m and + or – 5 seconds on 200m)
Runner’s Core Development
Accumulate 1min High Plank Hold
Accumulate 1min Low Plank Hold
meet at CFHSV at 8am
