Saturday, June 18 2016

A. Clean cluster training: E2MOM x 5 2 power cleans to 1 hang power clean B. Masters WOD: CF Games 2012 Row-Clean-Burpee For time: 1000m row 30 cleans 135/95 or 115/85 50 burpees onto a 45 lb plate C. Core Accessory Training: 25 evil wheels 25 hip extensions accumulate 2 minute high plank hold w/1 push-up every 10 seconds CFHSV Running & Endurance WOD: With a continuously running clock: 0:00 mark: run 100m 1:10 mark: run 200m 2:40 mark: run 300m 4:30 mark: run 400m 9:00 mark start: every 30 seconds for 15 rounds, run 50m. rest 2 minutes, reset clock. With a continuously running clock: 0:00 mark: run 100m 1:10 mark: run 200m 2:40 mark: run 300m 4:30 mark: run 400m