Saturday, January 15 2022

For Time & Unbroken: (30min cap)

200m Run/Row or 0.5k Bike or 50 Double Unders
20 Barbell Push-Ups MRX Push-Ups
1 Split Jerk 165/115 RX+205/135 MRX 115/75

200m Run/Row or 0.5 Bike or 50 Double Unders
20 Deadlifts
2 Split Jerk
200m Run/Row or 0.5k Bike or 50 Double Unders
20 WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9'
3 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 WallBall Sit-Ups
4 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Over the Bar Burpees
5 Split Jerk
200m Run/Row or 0.5 Bike or 50 Double Unders
20 Toes to Bar
6 Split Jerk

*if not unbroken, as big as sets as possible*

Squat Development

10 Kang Squats Barbell
20 Skater Squats (10ea)
30 Pistols (15ea)
1min Wall Iron Chair Sit Holding 15/10lb plate

CFHSV Running & Endurance WOD:

2 rounds of:

800m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

600m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

400m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts