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Saturday, October 11 2014

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WOD: “Ticking Time Bomb” by DB Buy In: 600m run 3 rounds for time of: 7 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 5 over the bar lateral burpees 7 power cleans 95/65 RX+ 135/95 (55 and over 75/55) 5 over the bar lateral burpees Cool Down: 50 GHD sit-ups or 50 Military ab-mat sit-ups CFHSV Running & Endurance WOD:

Plyo Speed Run Combo Training

Run 200m and 10 Box Jumps 24/20″

Rest 1 min

10 Box Jumps 24/20″ and Run 200m (Compare times)

Rest 2min

Run 400m and 10 Box Jumps 24/20″

Rest 2 min

10 Box Jumps 24/20″ and Run 400m (Compare times)

Rest 2min

10 Box Jumps 24/20″ and Run 600m

Rest 3min

Run 800m and 10 Box Jumps 24/20″

Rest 3min

10 Box Jumps 24/20″ and Run 400m (Compare time to earlier)

Rest 2min

Run 200m and 10 Box Jumps 24/20″ (Compare time to earlier)

meet at CFHSV at 8am

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