Saturday, January 3 2015
Posted by Mandee on January 2nd, 2015
12 responses
WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. 15 minute AMRAP of: 4 ground to overhead 155/105 RX+ 185/125 (55 and over 125/85) 8 pull-ups RX+ C2B pull-ups 12 hand release push-ups 16 box jumps or step ups 24"/20" RX+ 30"/24" (55 and over 20") CFHSV Running & Endurance WOD:
Row Endurance Training
-Row 100m - then - rest equal time (i.e. 100m row in 23sec = rest 23sec)
-Row 250m - then -rest equal time
-Row 500m - then -rest 1/2 time (i.e. 500m row in 1:50 = rest 55sec)
-Row 750m - then -rest 1/2 time
-Row 1000m - then -rest 1/4 time (i.e. 1000m row in 4:00 = rest 1:00)
-Row 1000m - then -rest 1/4 time
-Row 750m - then -rest 1/2 time
-Row 500m - then -rest 1/2 time
-Row 250m - then -rest equal time
-Row 100m - then - rest equal time
meet at CFHSV at 8am
12 responses to "Saturday, January 3 2015"
January 2, 2015 at 2:02 pm
January 2, 2015 at 2:09 pm
January 2, 2015 at 3:19 pm
January 2, 2015 at 3:45 pm
January 3, 2015 at 1:18 am
January 3, 2015 at 4:24 am
B. 4+10 Rx+
January 3, 2015 at 6:05 am
B. 4+12 Rx'd
Great morning! Thanks for the great coaching, Nate!
January 3, 2015 at 6:24 am
B: 4+24, RX+
January 3, 2015 at 6:46 am
January 3, 2015 at 7:44 am
A. 135# (power clean/split jerk)
B. 6+1 Rx
January 3, 2015 at 8:14 am
5+10 rx+
January 3, 2015 at 9:07 am