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
