STRENGTH:
Push Press 5-3-1-1-1
STRENGTH & CONDITIONING WOD:
Skinny MARY (10 minute AMRAP)
5 Handstand Pushups
10 Alternating Pistols
15 Pull ups
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates
Bike (OFF): OFF
Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
7 Responses
Push Press 90# 4 – 95#3 – 110#F 1 – 110# 1 – 120#F 1
STRENGTH & CONDITIONING WOD: With Eddie and Mark
Skinny MARY (10 minute AMRAP)
54 Handstand Pushups
40 Alternating Pistols
120 Pull ups
Push press: 70# x 5 / 80# x 3 / 90# x 1 / 100# x 1 (PR) / 110# x 1 (F)
WOD with YY and Raphael – 171
Pull up : 84
HSPU : 87 (box)
Push press 5-3-1-1-1
110(5) , 130(3) , 140(1) , 150(1) , 160F
WOD: 10min AMRAP
(with xuan you and shannon)
-10pistols(timer)
-HSPU
-Pull ups
46HSPU + 98PU= 144
Push press 5-3-1-1-1
60(5), 80(3), 100, 130, 150(F)
WOD: 10min AMRAP
(with xuan you and Tiny Aaron)
-10pistols(timer)
-HSPU
-Pull ups
46HSPU + 98PU= 144
Heavy Cleans
#130 x 5
#150 x 3
WOD 10 min AMRAP
Dead lift #170 x 5
Air squats x 10
Ring pull-ups x 15 (strict)
2 rounds + 6 Ring PU
Push press – 60 (5)/ 65 (3)/ 70/ 75/ 80
Wod (HSPU -box / seated pistols / ring pull ups)
with Kanan, Andrew and Marlene – 344.
Shadowed Andrew and tried to keep up. First time doing pistols and found the seated pistols interestingly fun…
HATCH week 3, day 2
( weight-belt not needed )
Strength: push press 5-3-1-1-1
60*5 – 80*3 – 90 – 100F – 95PR
Wod: skinny Mary 10mins
Amrap pull-ups
Amrap HSPU
10 alternating pistols
Partner Wendy & Ann
136 pull-ups
110 HSPUs
*use abmat & 10lbs plate for hspu.