Saturday, December 29 2018

Alternating Bench Press & Hang Power Snatch Build Up E2MOM7 Bench Press - 4 Hang Power Snatch5 Bench Press - 3 Hang Power Snatch3 Bench Press - 2 Hang Power Snatch1 Bench Press - 1 Hang Power Snatch 6 min AMRAP:6 Hang Power Snatch 115/75 RX+155/105 MRX 95/65 9 Barbell Push-ups MRX Push-Ups 6 Pull-Ups RX+ Chest to Bar REST 3 minutes4 Rounds For Time: 6 Toes to Bar 9 Barbell Push-Ups MRX Push-Ups 6 Hang Power Snatch Core & Shoulder Development30 Ring or Bar Dips25 GHD Sit-Ups1 min L-Sit Hold on Parallettes or Rings 2min High Plank Hold on Parallettes*Break-up in sets as needed*

CFHSV Running & Endurance WOD:In teams of 2, working at the same time: Partner 1: 10 x 100m shuttle run Partner 2: bike for distance When Partner 1 completes all runs, switch rest 4 minutes As a team, for time: 300 calorie bike partners must alternate every 15 calories