Saturday, August 13 2016

Posted by Mandee on August 12th, 2016

14 responses

WOD: A. 15 minutes to establish a 1RM strict press B. 4 minute AMRAP of: 10 HSPU or 10 dips or 10 ring push-ups 10 box jumps or step ups 24"/20" rest 2 minutes 4 minute AMRAP of: 10 shoulder to overhead 75/55 or 95/65 or 115/80 or 135/95 30 double unders rest 2 minutes 2 minute AMRAP of: 5 HSPU or 5 dips or 5 ring push-ups 5 box jumps or step ups 24"/20" rest 1 minute 2 minute AMRAP of: 5 shoulder to overhead 75/55 or 95/65 or 115/80 or 135/95 20 double unders *can mix up dips, HSPU and ring push-ups* C. Core Development Training: accumulate 1 minute L-sit hold on rings or parallettes accumulate 1 minute L-sit hold hang from bar CFHSV Running & Endurance WOD: "After-Burner" For as long as possible: E(5:00)MOM - Run 800m

~Once you are no longer able to complete within the time cap, rest 2:00 and begin...~

E(3:00)MOM - Run 400m

~Once you are no longer able to complete within the time cap, rest 2:00 and begin...~

E(1:30)MOM - Run 200m

Accessory

Accumulate 2:00 in a Hollow Hold Accumulate 2:00 in a Forward Lunge, L/R Accumulate 50 4-Count Flutter Kicks

14 responses to "Saturday, August 13 2016"

CJ VK says:

August 13, 2016 at 4:24 am

A. 145#
B. 239 Rx @ 115# (HSPU & Step ups)

Justin says:

August 13, 2016 at 5:47 am

175
6/3+3/6/3=378
135/ring dips

Mimi says:

August 13, 2016 at 6:02 am

A: 85#
B: (3)+(2+15)+(2)+(2+5)= 230 rx at 65#
C: complete
Just trying to move today......

CoachDB says:

August 13, 2016 at 6:32 am

Love this box so much, such a great layout depicted in this pic.
Really like the Running & Endurance training today. Would love to hear and see athletes results from the R & E.
47yo/M – 5’6″ – 177lbs
Strict press = 170lbs – 15lb increase from December, but still a long way to go for a PR
WoD #1 = 2+9 of 10 HSPU & 10 Box Jumps to 20″box (still can’t get 24″)
WoD #2 = 3+4 of 10 S2O 115lbs & 30 Doubles
WoD #3 = 2+1 of 5 HSPU & 5 Box Jumps to 20″box
WoD #4 = 2+10 of 5 S2O 115lbs & 20Doubles
Core & Accessory
L-Sit Hold and L-Sit Hang Complete in 8 sets of 15 sec holds with 30 sec rest in between each set.
33 Ring Push-Ups
2 Turkish Get-ups and called it
Have a Great Day CFHSV!!!