Saturday, November 14 2015

Posted by Mandee on November 13th, 2015

10 responses

WOD: A. OHS: 7 - 5 - 2/3 - 1/2 - 4/5 E2:30MOM B. For Time: 600m run 9 OHS 95/65 RX+ 135/95 (55 and over 75/55) 9 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 400m run 7 OHS 95/65 RX+ 135/95 (55 and over 75/55) 7 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 200m run 5 OHS 95/65 RX+ 135/95 (55 and over 75/55) 5 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 100m run 3 OHS 95/65 RX+ 135/95 (55 and over 75/55) 3 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex CFHSV Running & Endurance WOD:

5 RFT:

-20 Alternating DB Step-Ups 24"/ 20"

-15 Burpee Box Jumps

-10 GHDs

-200m Sprint

Afterwards, accumulate in order:

-2 x 800m Run, 1:00 rest between reps

-3 x 400m Run, 1:00 rest between reps -2 x 15 GHRs or Hip Extensions or Banded Pull Throughs directly into 15 Wallball Russian Twists

meet at CFHSV at 8am

10 responses to "Saturday, November 14 2015"

Mandee says:

November 13, 2015 at 2:13 pm

Love this pic of four strong CFHSV athletes! :)

tj says:

November 13, 2015 at 2:28 pm

there u go

Nathaniel says:

November 13, 2015 at 3:33 pm

There goes that man! D-A-GO and his fellow athletes doin work at CFHSV!

SheaW says:

November 14, 2015 at 5:06 am

The OHS did not own me this morning...I actually enjoyed this WOD. Rx in 14:20.

And seriously - our facility - I am still so excited about how awesome our box is!

CoachDB says:

November 14, 2015 at 6:06 am

All marvelous people in the pic.

Active/Therapeutic Recovery
60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
Was really tough today and my joints needed to be pried to open.

Shoulder Flexibility & Strength Development
500m Swin NOT for time:
Combo of Freestyle, Breast Stroke & Back Stroke