STRENGTH:
5 Rds Clean Complex: ground, hang, hi-hang @ 80% of 1RM
STRENGTH & CONDITIONING WOD:
4 Rounds for time:
5 Hang Power Cleans 185/135#
10 Chest to Bar Pull Ups
20 Double Unders
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 6:00 on, 6:00 off until form/pace deteriorates
Bike (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Row (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Ruck (TUE): Repeat 6:00 on, 6:00 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 6:00 on, 6:00 off until form/pace deteriorates
Bike (MON): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
7 Responses
Strength :
5 rounds of clean, hang clean & hi-hang clean:
55×2; 60×1; 65×1; 70×1
Wod :
4 rounds of-
5 hang power cleans @ 65#
10 seated pull ups and
30 seconds of single jumps/ attempt doubles..
Time – 8:33
Don’t think I have ever cleaned 65# in a wod before…so yay!!!
Still no clue on the double unders…
Clean complex: 125#
WOD – RX 9:50
Nice one, Cindy. Solid attempts at the DU’s too.
Clean complex:
150# x 3/160 x 2
WOD: 4 rounds of
5 Hang Power Clean 150#
10 Chest to bar pull ups
20 Double Unders
9:42
Clean complex: 5rds
110, 130×4
WOD: 4rds for time
-5 hang power clean(110#)
-10 c2b
-20 double unders
DNF:3rds+6c2b
=,(
5 Rds Clean Complex: ground, hang, hi-hang @ 80% of 1RM
170/180/180/190/190
WOD: 4 rounds for time
5 hang power cleans, 170#
10 chest-to-bar pull-ups
20 double-unders
9:09
Clean complex:
100#/110#/120#x2/130#
WOD: 4 rounds of
5 Hang Power Clean 110#
10 Chest to bar pull ups
20 Double Unders
DNF:4rds + 2 DUs