Saturday, January 31 2015
Posted by Mandee on January 30th, 2015
14 responses
WOD: A. In 10 minutes, build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run 5 burpee pull-ups RX+ muscle ups (bar or ring) 5 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) 400m run 7 burpee pull-ups RX+ muscle ups (bar or ring) 7 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) 200m run 9 burpee pull-ups RX+ muscle ups (bar or ring) 9 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) CFHSV Running & Endurance WOD:
Mixed Intervals Run Training
3 x 400m Runs 90% effort or 15sec faster than 5k pace with 2 min rest between efforts
5 x 100m Sprints with 30 sec rest between efforts
2 x 800m Runs 85% effort or 10sec faster than 5k pace with 2 min rest between efforts
4 x 200m Sprints with 1 min rest between efforts
meet at CFHSV at 8am
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14 responses to "Saturday, January 31 2015"
January 30, 2015 at 2:04 pm
January 30, 2015 at 2:04 pm
January 30, 2015 at 2:12 pm
January 30, 2015 at 2:20 pm
January 30, 2015 at 3:06 pm
January 31, 2015 at 4:41 am
B: 12:35, rx+ (Ring MU)
- Great company this morning!
- thx Kodi for MU classes! Mine are def improving with your guidance
and instruction!
January 31, 2015 at 5:13 am
B. 11:37 rx + w/ Ring MUs
January 31, 2015 at 5:14 am
B. 14:13 RX+ ring muscle ups
January 31, 2015 at 5:17 am
B. 17:42 RX+
January 31, 2015 at 8:18 am
B. 16:40 Rx
January 31, 2015 at 9:18 am
B. 11:07 RX+ with Bar MUs
January 31, 2015 at 10:09 am
B. 14:47 scaled the pull-ups to burpee ring rows
January 31, 2015 at 11:12 am
16:49 rx+ ring
January 31, 2015 at 11:19 am
B. 12:44 rx+ ring mu