“ONE Mile Dual For Time” by DB
For Time: (10min cap)
400m Row/Run or 1k Bike – Rest 1 min
200m Run/Row or .5k Bike – Rest 1 min
400m Row/Run or 1k Bike – Rest 1 min
200m Run/Row or .5k Bike – Rest 1 min
400m Row/Run or 1k Bike
**Athletes can start with run or row and switch thereafter**
“KB Klimb” by DB
13min Ascending AMRAP:
1 Kettlebell Sumo Deadlift High Pull
1 Kettlebell Russian Swing
1 Kettlebell Goblet Squat
1 Kettlebell American Swing
2 Kettlebell Sumo Deadlift High Pulls
2 Kettlebell Russian Swings
2 Kettlebell Goblet Squats
2 Kettlebell American Swings
3 Kettlebell Sumo Deadlift High Pulls
3 Kettlebell Russian Swings
3 Kettlebell Goblet Squats
3 Kettlebell American Swings 4-4-4-4, 5-5-5-5, 6…..
*continue with 1rep increases until time runs out*
Core Development
15 Double Kettlebell Lunges
15 V-Ups
15 Rower Tucks
15 WallBall Leg Raises
CFHSV RUNNING & ENDURANCE WOD:
5 x 800m run
rest 1 minute between efforts
*Goal is to maintain the same pace. *100m run penalty to be paid at the end of the last 800m for every second off from original time set on first 800m.*
