Saturday, July 13 2024

“The Sprint Mile” (15min cap w/rests)

400m Run/Row – Rest 1min

200m Run/Row – Rest 1min

400m Run/Row – Rest 1min

200m Run/Row – Rest 1min

400m Run/Row

*Rest 5min / transition from last runner / time cap*

17min AMRAP:

10 Right Arm Dumbbell Push-ups

10 Left Arm Dumbbell Snatch

50 Doubles or 200m Run/Row or 0.5k Bike

10 Left Arm Dumbbell Push-ups

10 Right Arm Dumbbell Snatch

25 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs

Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20

Core & Flexibility Development

10 Hip Extension to Glute Ham Raise

1min Head to Floor Straddle Stretch

1min Couch Stretch

10 Back Extensions

1min Butterfly Stretch

1min Chinese Splits / Standing Straddle

10 Hip Extensions

CFHSV RUNNING & ENDURANCE WOD:

8 x 200m run, rest 30 seconds between efforts

4 x 400m run, rest 1 minute between efforts

2 x 800m run, rest 2 minutes between efforts

1 mile run