Saturday, May 11 2024

“Mother May I ?” by DB

For Time: (30min cap)

200m Run/Row or 0.5km Bike

10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55

10 Shoulder to Overhead

400m Run/Row or 1km Bike

20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

800m Run/Row or 2km Bike

40 Handstand Push-Ups MRX Hand Release Push-Ups

40 Chest to Bar MRX Pull-Ups

400m Run/Row or 1km Bike

20 Kettlebell Swings

20 WallBall Shots

200m Run/Row or 0.5km Bike

10 Hang Squat Cleans

10 Shoulder to Overhead

Core Isometrics

1min L-Sit Bar Hang

1min High Plank Hold

1min Hollow Hold

1min Wall Iron Chair Sit Holding 25/15/10lbs

1min Bar Hang

1min High Plank Hold

1min Squat Hold 1” over WallBall

CFHSV RUNNING & ENDURANCE WOD:

3 rounds of:

400m run, 10 plate ground to overhead

800m run, 40 plate jumps

200m run

200m overhead plate carry