Saturday, March 9 2019

Posted by Mandee on March 8th, 2019

10 responses

For Time:
1 Mile Run or Row or 4km Assault Bike

10 Burpee Toes to Bar

20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs

30 Kettlebell Goblet Lunges 32/24/16/12kgs

40 Pull-ups
50 Sit-ups (ab-mat un-anchored)
60 Kettlebell Swings 32/24/16/12kgs
1 Mile Row or Run or 4km Assault Bike (opposite of start)

*Can Start at Top or Bottom*

Core & Shoulder Development

25 Hollow Rocks

1min High Plank Hold

25 Hollow Rocks

1min Low Plank Hold

CFHSV Running & Endurance WOD:

1200m run, rest 2 minutes

"Sprint Mile"

8 x 200m sprints, rest 1 minute between efforts

after last 200m, rest 2 minutes, then

1200m run

We will be hosting The Open today at 1130AM.

Open Gym is canceled.

10 responses to "Saturday, March 9 2019"

@Cj.vk says:

March 8, 2019 at 2:03 pm

The bang gang & company! ?

Paul Daigle says:

March 8, 2019 at 2:04 pm

BANG Gang aka Archdukes of Compliance aka Complaint AF (and Will) - lets goooooooo. 8/9/11/1!

BP says:

March 8, 2019 at 2:06 pm

#BangGangSaturdays This is what I get for going the other way. #8/9 #MLCredits #wheresBP #KingsOfCompliance #andWill

Sam W says:

March 8, 2019 at 2:14 pm

Bang Gang and friends. Hard to beat a friendly WOD battle with great people!

@Cj.vk says:

March 9, 2019 at 3:44 am

0800 wod: 27:57 rx (28kg, ?‍♀️, ?, bottom ?)
0900 R&E: 26:00 ish ??‍♂️

BP says:

March 9, 2019 at 3:45 am

0800: 28:09 Scaled (bodyweight lunge, push ups)
0900: 28:42 RE

@pjd says:

March 9, 2019 at 3:48 am

25:25 Rx (Bike then row, bottoms up)

R&E: 28:00 ish

mandee says:

March 9, 2019 at 4:46 am

29:29 RX (24kg, 105lb S2O, row/bike, bottoms up)

Matt says:

March 9, 2019 at 6:48 am

A: R&E
B: 38:31 RX( As written, Row, Strict HSPU, green KB, Bike)

Mandy says:

March 9, 2019 at 12:34 pm

Bang gang..? Well that makes sense now..

Saturday, March 9 2019

10 responses to "Saturday, March 9 2019"

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