Saturday, December 27 2014

WOD: A. Cluster: 1-1-1-1-1 = 1 power clean to 1 hang squat clean to 1 shoulder to overhead to 1 back squat to 1 shoulder to overhead E2MOM B. 2 Minute Drills: 2 minutes max reps front squats 95/65 or 75/55 rest 1 minute 2 minutes max reps push-ups, hand release rest 1 minute 2 minutes max reps toes to bar rest 1 minute 2 minutes max reps per the bar burpees rest 1 minute 2 minutes max reps back squats 95/65 or 75/55 rest 1 minute 2 minutes max reps shoulder to overhead 95/65 or 75/55 rest 1 minute 2 minutes max reps pull-ups Score = Total Reps Combined CFHS Running & Endurance WOD: Row and Run Pace and All Out Effort Training: row 500m and run 400m at 85% pace (record time) rest 2 minutes row 500m and run 400m all out effort (record time) rest 3 minutes row 1000m and run 1200m at 85% pace (record time) rest 2 minutes row 1000m and run 1200m all out effort (record time) rest 3 minutes row 500m all out effort (record time) rest 2 minutes run 400m all out effort (record time) meet at CFHSV at 8am