Saturday, October 5 2024

“Kettlebell Killed the Rocket Man” by DB

For Time: 30min cap

10 KBS. 24/16lg RX+ 32/24kg MRX 20/13kg

30 Goblet Squats

600m Rocket RUN

15 KBS

25 Goblet Squats

500m Rocket ROW or 1.2K Bike

20 KBS

20 Goblet Squats

400m Rocket RUN

25 KBS

15 Goblet Squats

300m Rocket ROW or .7K Bike

30 KBS

10 Goblet Squats

200m Rocket RUN

Core & Grip Development

100m Plate Pinch Grip carry

1min Fingertip High Plank Hold

15 Plate Pinch Curls

100m Farmers Walk with DBs or KBs

15 DB/KB Curls

CFHSV RUNNING & ENDURANCE WOD:

5 rounds of:

400m run

10 burpees

200m double dumbbell carry