Saturday, June 25 2022

12min Barbell Build-up E2MOM

4 Sumo Deadlift High Pull to 4 Strict Press
4 Hang Cleans to 4 Push Press

4 Front Squats to 4 Shoulder to Overhead
2 Sumo Deadlift High Pull to 2 Strict Press
2 Hang Cleans to 2 Push Press

2 Front Squats to 2 Shoulder to Overhead

For Time: (25min cap)

800m Run/Row or 2k Bike

40 Sumo Deadlift High Pull
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead

600m Run/Row or 1.5k Bike
40 Hang Cleans
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead

400m Run/Row or 1k Bike
40 Front Squats
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead

Barbell Weights = 95/65 RX+115/75 MRX 75/55

Core & OH Development

1min Max Evil Wheels
1min Double Kettlebell Overhead Squat Hold
1min Max Hip Extensions
Max Time Handstand Hold Freestanding & Wall

CFHSV Running & Endurance WOD:

2 rounds

400m run

200m dumbbell overhead carry

1200m run

200m dumbbell front rack carry

400m run

200m dumbbell farmers carry