STRENGTH:
Pendlay Rows x5x5
Bench Press x5x5
STRENGTH & CONDITIONING WOD:
7 cycles: EMOM
5 Front Squats 155/115#
10 strict HSPU
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 (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Ruck (TUE): Repeat :60 on, :90 off 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 (WED): Repeat :60 on, :90 off until form/pace deteriorates
Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates
Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
7 Responses
Hatch
BS
186*4
196*4 (3 sets)
FS
120*5
130*5
140*5 (2 sets)
Additional
OHS 60*5
90*5
110*3
Pendlay rows 5×5 (2sec hold)
(60/60/70/80/80)
bench press 5×5
(90×5)
WOD: (w/ Dane)
-EMOM 7cycles
-5 front squats(130#)
-10 HSPU(ab-mat)
DNF: 25 HSPU short
Strength:
Pendlay row x 5×5 – 60, 65, 70×2, 75lbs
Bench press x 5×5 – 50, 55×2, 60,65lbs
Wod: EMOM 7 cycles
5 Front Squats 90lbs
10 box push ups
Partner with Kelsey.
Strength
Pendlay rows 5 x 5 – 60(2) / 65(2) / 70(1)
Bench press 5 x 5 – 55(1) / 60(4)
Wod – EMOM 7 cycles
5 front squats – 40# (darn knee)
10 box HSPU
Strength
Pendlay rows 5 x 5 – 60(1) / 80(4)
Bench press 5 x 5 – 95(1) / 115(4)
Wod – EMOM 7 cycles
5 front squats – 115#
10 box HSPU
Pendlay rows 5 x 5
110# x 5
Bench press 5 x 5
110# x 5
Wod – EMOM 7 cycles
5 front squats – 155#
10 box HSPU Abmat
DNF 21reps
STRENGTH:
Pendlay Rows x5x5
– 110#
Bench Press x5x5
– 110#
STRENGTH & CONDITIONING WOD:
7 cycles: EMOM
5 Front Squats 155/115#
10 strict HSPU
– 155#
– Abmat HSPU
– DNF 11 HSPU