Saturday, April 29 2017

WOD: A. Tester "Fast 50's" by DB

For Time 50 Pull-Ups or 50 C2B Pull-Ups --rest 2min-- 50 HSPU or 50 Hand-Release Push-Ups --rest 2min-- 50 Bodyweight / 75% BW Deadlifts --rest 2min-- 50 GHD Sit-Ups or 50 Anchored Sit-Ups --rest 2min-- 50 Kettlebell Swings 24/16 or 32/24 or 20/12 --rest 2min-- 50 Double Unders --rest 2min-- 50 cal Row or 50cal Assault Bike Rest 2min 50 Hang Power Cleans 115/75 or 135/95 or 95/65 --rest 2min-- 50 Over Bar Burpees Athlete's Choice on order of exercises

CFHSV Running & Endurance WOD: In an 11 minute window: 800m run, rest 1 minute 600m run, rest 1 minute 400m run, rest 1 minute 200m run Rest 2 minutes, then repeat. Accessory: Accumulate 2 minutes in a right leg lunge Accumulate 2 minutes in a left leg lunge 5 rounds of a 20 second hollow hold into 10 Military sit-ups