Saturday, January 25 2025

“Uptown or Downtown??” by DB

For time: (40min cap)

800m Run / Row or 2k Bike

10 Overhead Squats 115/75lbs RX+135/95 MRX 95/65

800m Run / Row or 2k Bike

15 Strict Pull-ups RX+L-Sit Pull-ups MRX Ring Rows

600m Run / Row or 1.5k Bike

10 Front Squats

600m Run / Row or 1.5k Bike

15 Pull-ups RX+ Chest to Bar MRX Ring Rows

400m Run / Row or 1k Bike

10 Back Squats

400m Run / Row or 1k Bike

15 Chest to Bar Pull-Ups RX+ Bar/Ring Muscle Ups MRX Pull-ups

200m Run / Row or 0.5k Bike

20 Goblet Squats RX+ Goblet Pistols (alt legs)

200m Run R. un / Row or 0.5k Bike

Kettlebells = 24/16kgs MRX 20/12

Core & Squat Development

10 Barbell Kang Squats

15 Heel Clap Over the Bar

20 Skater Squats (10ea leg)

25 Evil Wheels

1min Wall Iron Chair Sit Holding 15/10lb plate

CFHSV RUNNING & ENDURANCE WOD:

1 mile run

rest 2 minutes

2 x 800m run

rest 1 minute between efforts

4 x 400m run

rest 30 seconds between efforts

800m run