Saturday, November 9 2024

For Time: (30min cap)

800m Run / Row or 2k Bike

21 Left Arm Dumbbell/Kettlebell Thrusters

21 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows

21 Right Arm Dumbbell/Kettlebell Thrusters

600m Run / Row or 1.5k Bike

15 Left Arm Dumbbell/Kettlebell Thrusters

15 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows

15 Right Arm Dumbbell/Kettlebell Thrusters

400m Run / Row or 1k Bike

9 Left Arm Dumbbell/Kettlebell Thrusters

9 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows

9 Right Arm Dumbbell/Kettlebell Thrusters

200m Run / Row or 0.5k Bike

Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs

Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs

Core Development

21 WallBall or KettleBell Russian Twists

30sec Right Side High Plank Hold

15 V-Ups

30sec Left Side High Plank Hold

15 V-Ups

21 WallBall or KettleBell Russian Twists

CFHSV RUNNING & ENDURANCE WOD:

4 rounds of:

1000m run, rest 1 minutes

200m sprint, rest 3 minutes