Saturday, April 6 2019

Power Clean and Hang Power Clean Build Up E2MOM

6 Power Cleans - 5 Hang Power Cleans

4 Power Cleans - 3 Hang Power Cleans

2 Power Cleans - 1 Hang Power Clean

For Time:

1000m Run
21 Power Cleans 135/95 RX+ 155/105 MRX 95/65

21 Wallball Shots 20/14 to 10/9' RX+ 11/10' MRX 20/10 to 9'

15 Hang Power Cleans
15 Toes to Bar
9 Power Cleans
9 Front Rack Lunges (alt Legs, stationary)

1000m ROW or 2.5km Assault Bike

Core Development:

2 sets of 10 GHD Sit-Ups to 20 sec GHD Hold to 10 GHD Sit-Ups
1min L-Sit Hold (Accumulate)
2 sets of 10 Hip Ext to 20 sec Hip Ext Hold to 10 Hip Ext

1min L-Sit HANG (Accumulate)

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes

3 x 400m run, rest 30 seconds between efforts

after last 400m, rest 2 minutes

then,

1600m run, rest 2 minutes

4 x 400m run, rest 30 seconds between efforts