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Saturday, February 8 2020

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Teammate Duathalon

For Time:
P1 200m Row or 0.5km Assault Bike
P2 200m Run
P1 200m Run

P2 200m Row/0.5km Assault Bike

P1 400m Row/1km Assault Bike
P2 400m Run
P1 400m Run

P2 400m Row /1km Assault Bike

P1 200m Row/1km Assault Bike
P2 200m Run
P1 200m Run

P2 200m Row/1km Assault Bike

“Teammate Nate & Cindy” by DB

20min AMRAP: (one works, one rests)
P1 1 Round Cindy (slap hands, switch)
P2 1 Round Nate (slap hands, switch)
P1 1 Round Nate (slap hands, switch)
P2 1 Round Cindy = 1 round

*continue pattern*

Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

Nate = 2 Ring Muscle-Ups MRX Burpee Chest to Bar
4 Handstand Push-Ups MRX 2/4″ rise or 1 Wall Walk
8 Kettlebell Swings 32/24kgs MRX 24/16

CFHSV Running & Endurance WOD:

5 x 200m sprint, rest 45 seconds between efforts

rest 3 minutes

1 mile run

rest 3 minutes

5 x 100m sprint, 100m recovery walk between efforts

rest 3 minutes

1200m run

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