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Saturday, November 21 2015

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WOD: A. 1 power clean to 1 hang clean E2MOM for 12 minutes B. 16 minute AMRAP of: 3 power clean 165/115 RX+ 205/140 (55 and over 135/90) 9/6 wall ball push-ups (55 and over regular push-ups) 12 WBS 2014/ 10’/9′ (55 and over 20/10 9′) 9 toes to bar 36 double unders C. Core Development: 2 rounds not for time of: 25 WB or KB Russian twists 30 seconds right side plank hold 30 seconds left side plank hold 25 sit-ups (weighted, GHD or Military) 1 minute low plank hold CFHSV Running & Endurance WOD:

“System Shock”

800m Run at 110% of 1-mile pace

  • Rest 90s

EMOM for 5:00

Sprint 100m at Max Effort

  • Rest 90s after last sprint

400m Run at 1-mile pace

  • Rest 90s

EMOM for 5:00

Sprint 100m at Max Effort

  • Rest 90s after last sprint

800m Run at 110% of 1-mile pace

meet at CFHSV at 8am

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