Saturday, April 23 2016
Posted by on April 22nd, 2016
16 responses
WOD: A. 15 minutes to build up to a 1RM of the bear complex: 1 rep = 1 power clean to 1 front squat (or squat clean) to 1 shoulder to overhead to 1 back squat to 1 back rack shoulder to overhead B. 2016 Master's Qualifier Event 3: 15 minute AMRAP of: 55 double unders 15 chest to bar pull-ups (55 and over chin over bar pull-ups) 5 hang power cleans 155/105 (55-59 years old 135/95, 60+ 115/75) C. Core and Shoulder Development: 1 minute high plank hold 1 minute low plank hold 1 minute left side plank hold 1 minute right side plank hold CFHSV Running & Endurance WOD:
E3MoM for 30:00
0:30s of Banded Running
20 Lateral Plate Taps
150m Sprint
16 responses to "Saturday, April 23 2016"
April 22, 2016 at 3:13 pm
April 22, 2016 at 3:06 pm
April 22, 2016 at 3:15 pm
April 22, 2016 at 3:21 pm
April 22, 2016 at 3:26 pm
April 22, 2016 at 3:30 pm
April 22, 2016 at 4:55 pm
April 23, 2016 at 12:23 am
April 23, 2016 at 4:52 am
5+8rx
April 23, 2016 at 7:48 am
April 23, 2016 at 9:21 am
A. 215
B. 6+66 Rx
April 23, 2016 at 9:26 am
B. 6+2, scaled DUs to 26 12" step ups, 5 CTB and 5 chin over bar each round (Straight leg butterfly) and 95# hang muscle clean
April 23, 2016 at 9:51 am
B. 7+55 RX
April 23, 2016 at 9:56 am
B. 6 + 62 rx
April 23, 2016 at 2:20 pm
5+59
April 24, 2016 at 3:07 pm
A: The Bear Complex: 115-135-145-155-135(5, was smoked!) rested 5 min b/w sets. 155# = PR
B: Bent Over BB row: 155(10)-175(8)-185(6)-185(6)-185(6) + 20 push-ups after each set.