Thursday 180315
For Total Reps:
-0:00-5:00=800m Run, Max BB SDHP 95/65 RX+ 115/75 MRX 75/55 or KB SDHP
-5:00-7:00=Rest
-7:00-12:00=800m Run, Max HSPU or Max Handstand Walk (5’=1rep) or Wall Walks
-12:00-14:00=Rest
-14:00-19:00=800m Run, Max Hang Power Snatch or KBS Snatch (alt arms as needed) 55/35# Rx+70/55# MRX 45/25#
-19:00-21:00=Rest
-21:00-24:00=400m Run, Max SDHP
-24:00-26:00=Rest
-26:00-29:00=400m Run, Max HSPU or Max Handstand Walk (5’=1rep) or Wall Walks
-29:00-31:00=Rest
-31:00-34:00=400m, Max Hang Power Snatch or KBS Snatch (alt arms as needed)
Post total reps to responses.
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD w/1 abmat for HSPU, 95#:
SDHP: 35, 20
HSPU (strict): 16, 14
HPS: 20, 18
Didn’t track the exact time on the runs; had about 1:20-1:25 remaining after each run.
Total reps: 123
WOD w/ 96# KB for SDHP and 55# KB for HPS
SDHP-22 and 18=40
HSPU-12 and 14=26
HPS-16 and 16=32
Total=98
WOD as rx’d w/barbell
SDHP – 20/12
Handstand Walk – 75ft/75ft (first 50 on both unbroken)
Hang Power Snatch – 11/12
Some Core
WOD rx’d w/35# KB for SDHP and snatches and handstand walks
SDHP 40/28
HS walk 75’/82’?
KB snatch 16/23
Runs on new course (circling back around green cone)…times were slower today on this..seems longer than original course but it’s all good!
Some core work completed!
Wod as rx’d w/ barbell
SDHP: 29/23
HS Walk: 65’/65’
HPS: 21/15
Wod RX’D w/55lb KB
KB SDHP 64/42
HS Walk 70’/100’
KB snatch 28/30
Wod Rx w/55lb Kb:
1) 800m-3:07/51 sdhp
2) 800m-3:07/down and half way back
3) 800m-3:10/19 alternate snatches
1) 400m-1:17/36 sdhp
2) 400m-1:17/down and 3/4 way back
3) 400m-1:22/20 alternating snatches
Wod with all rows and 55lb KB snatches
Sdhp=42
Hanstand walk=100ft
KB snatches=21
Sdhp=30
Handstand walk=100ft
KB snatches=12
Wod w/all rows, 20# kb sdhp, seated strict press w/20# dumbbells, 20# db hang power snatch (alternating arms every 5 reps)
SDHP: 32, 28
Strict Press: 20, 22
HPS: 23, 25
WOD w/ 70# KB (SDHP), 45# KB (HPS):
SDHP: 32, 28
HSWalk: 62′, 53′
HPS: 27, 26