Wednesday, February 10, 2016

WEDNESDAY

Some of the CFP crew just hanging out 
at the ROC race over the weekend.

(A) Bench Press
10-5-3-10-15

(B) 5 Rounds
6 OHS: 50/35/30
9 TTB
12 WallBalls: 9/6kg - 10/9ft

Open Prep Extra’s
EMOTM x 10
Even – 5 Muscle-Ups + 5 Deadlifts: 120/80/70
Odd - HSPU: 2 Strict + 3 Kipping
Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.

13 comments:

  1. A) 35,40,47.5,45, 40kg
    B)12:19 30kg OHS I was slow but wanted to get through OHS depth with that weight.

    ReplyDelete
  2. A) 40, 45, 50, 42.5, 37.5
    B) 8.31 rxd

    ReplyDelete
  3. A) 60, 80, 90 - 60, 60
    B) 7:43 Rx

    Extras
    All Rx except 5th round only 4mu.

    ReplyDelete
  4. A. 50, 60, 70, 40 didnt do the set of 15
    B. 7:27 rxd
    Extras 5 rounds
    2 muscle ups 80kg dead
    Hspu rx

    ReplyDelete
  5. A)30, 32.5, 35 ,30 ,30(7)
    B)8:03 (20kg OHS, knees to elbows)

    ReplyDelete
  6. A) 45, 55, 60, 45, 40kg

    B) 8.13 Rxd

    ReplyDelete
  7. A 35 40 45 37.5 35

    B 8.33
    Extras c2b 3 3 3 1 0 to yellow foam
    Hspu to green red plate strict to kip
    1+3 for 4rds then 1+4

    ReplyDelete