Saturday, December 2 2023

5 min Shoulder to Overhead Build Up

5 min Hang Power Clean Build Up

5 min Deadlifts Build Up

"The Equalizer" by DB

For Time: (18min cap)

18 Deadlifts 175/115 RX+ 205/135 MRX 135/95

9 Hang Power Cleans

6 Shoulder to Overhead

200m Row / Run or .5k Bike

12 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

400m Row / Run or 1k Bike

9 Deadlifts

3 Hang Power Cleans

1 Shoulder to Overhead

600m Row / Run or 1.5k Bike

*compare to 15 Dec 20; 9 Dec 19; 17 Dec 18

Chest & Shoulder Development

24 Dumbbell / Kettlebell Bench Press

48 Band Pull-Aparts

24 Dumbbell / Kettlebell Bench Press

200m Dumbbell / Kettlebell Overhead Carry

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

800m run, rest 30 seconds

400m run, rest 30 seconds

200m run

rest 3 minutes between rounds